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Weight Management Information and Ideas
The walking guide
- Studies show that regular walking significantly increases life
expectancy and improves overall health. The effects reduce the
risk of cancer, heart disease, and osteoporosis.
- Walking can reduce or improve symptoms of menopause, PMS, and
diabetes. An improved self-image and increased energy level are
also benefits.
- Walking offers the easiest and least expensive way for individuals
to exercise. It can be performed any time and anywhere and it
does not require you to purchase any special equipment, except
for a good pair of shoes.
- Walking is easy on your joints and has a low risk of injury.
In reality it is humans most natural exercise.
- With any good exercise program the hardest part is getting started.
Those starting a walking program should begin slowly, at a low
intensity level. A good rule of thumb is to maintain the ability
to carry on a conversation without getting short of breath. Allow
your body to adapt to the walking program before increasing your
workload.
- Dress comfortably in loose fitting clothes. Wear appropriate
footwear and consider the weather. If the temperature and humidity
are too high or low, walking outside may be dangerous and you
should perform your program indoors.
- Begin each exercise session with a warm up program. Stretch
the muscles slowly to avoid injury and perform some low impact
exercises. These are intended to get you prepared for your main
activity by increasing breathing, circulation, and body temperature.
Your warm up should last for a minimum of five minutes.
- Once you are done with your warm up session you can begin walking.
Again start slow and as time goes on increase the intensity and
duration of your walking program with a goal of 30 to 45 minutes.
- Don’t forget the cool down program, a five-minute period
which allows your body to slowly get back to a resting state.
- Before starting any exercise program, consult your health care
provider to make sure it is an appropriate program for you to
participate.
Source: Blair Moreau, Exercise Physiologist,
Mercy HEART Center |
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