Walking for Fitness

[historyteach]

Here's some information I'd like to share. My doc is always talking about how walking is the easiest, best way to hold off disease, stay in shape and feel better physically and emotionally. When I do it, I know it's true.

This year, I'd like to walk at least 4 days a week, inside on the tread mill or ouside in good weather. I will walk for at least 20 minutes. I started yesterday. The information provided on this thread is all about walking for fitness and related issues. Thus far, I have included info on improving our health and our waistlines; a 10 week schedule for beginners and tips on choosing good walking shoes. There's much here that I was not aware of, and I've been walking for years! Perhaps, with this knowledge, I can improve my outcome? :>)

So, with that in mind, on this thread, I will share information, and the outcomes of my plan.
Everyone is welcome to share; to partake in my plan; or to add their own.
C'mon, folks; let's get walking. Let's get healthy!!!


Walking for fitness: How to trim your waistline, improve your healthContent provided by MayoClinic.com


Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. It's one of your body's most natural forms of exercise. It's safe, simple, doesn't require practice, and the health benefits are many. Here's more about why walking is good for you, and how to get started with a walking program.

Benefits of walking
Walking for fitness can help you achieve a number of important health benefits. For example, you can:

Reduce your risk of a heart attack. Walking keeps your heart healthy by lowering low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) and raising high-density lipoprotein (HDL) cholesterol (the "good" cholesterol). A regular walking program also reduces your risk of developing high blood pressure, a factor that also contributes to heart disease.

Manage your blood pressure. If you already have high blood pressure, walking may reduce it.

Reduce your risk of developing type 2 diabetes. Regular exercise reduces your risk of developing type 2 diabetes. If you're a woman, overweight and at a high risk of diabetes, walking can improve your body's ability to process sugar (glucose tolerance).

Manage your diabetes. If you already have type 2 diabetes, taking part in a regular walking program can improve your body's ability to process sugar, lower your blood sugar, reduce your risk of heart disease and help you live longer.

Manage your weight. Walking burns calories, which can help you manage your weight. For example, middle-aged women who walk more than 10,000 steps a day have lower levels of body fat than do women who are less active.

Manage stress and boost your spirits. Going for a brisk walk is a great way to reduce stress. Regular walking also can reduce feelings of depression and anxiety.

Stay strong and active. As you get older, walking for physical fitness can prevent falls, help you stay mobile and maintain your independence.
Prepare yourself before you go walking

Take time to prepare yourself to prevent injuries, such as blisters on your feet or muscle pain.

Wear walking shoes and comfortable, protective clothing
Before you set out, be sure to select comfortable footwear. Also dress in loosefitting, comfortable clothing and in layers if you need to adjust to changing temperature. If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don't allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you.

Warm up
Spend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm. Warming up your muscles reduces your risk of injury.

Stretch
After warming up, stretch your muscles for about five minutes before walking. Include the calf stretch, quadriceps stretch, hamstring stretch, lower back flexion stretch and chest stretch.

Getting started: Design a program that works for you
To help ensure your success:

Start slow and easy
If you're a seasoned walker, keep doing what you're doing. If you've been inactive and tire easily, it's best to start slow and easy. At first, walk only as far as or as fast as you find comfortable. If you can walk for only a few minutes, let that be your starting point. For example, you might try short daily sessions of three to five minutes and slowly build up to 15 minutes twice a week. Then, over several weeks' time, you can gradually work your way up to 30 minutes of walking five days each week.

Use proper technique to avoid injury and setbacks
Walking is a great exercise because it's so simple to do. But if your posture is poor or your movements exaggerated, you increase your risk of injury.

Measure the intensity of your workout
As you walk, measure the intensity. Knowing your level allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it. You have these options:

Talk test. If you're so out of breath that you can't carry on a conversation with the person you're walking with, you're probably walking too fast and should slow down.
Borg scale. This method is a self-assessment of your perceived exertion. You rate how hard you think you're working on a scale that ranges from 6 (no exertion) to 20 (maximal effort). Aim for at least moderate intensity (12 to 14) as you walk.
Monitor your heart rate (pulse). To find out if you're exercising within the range of your target heart rate, stop exercising to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate.

Keep track of your progress
Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year.

Record these numbers in a walking journal you create for yourself or log them in a spreadsheet on your computer. Another option is to use an electronic device to calculate time and distance for you. Options include:

Pedometers. These devices, which you usually attach to your belt or waistband, detect body motion and count your footsteps, displaying the number of steps on a small screen.

Although many pedometers have extra features, such as displaying calories burned and the distance walked or run, you may want to begin by using its primary feature - counting steps.

High-tech devices. Devices that use GPS satellite technology cost more than pedometers do, but they can track the total and current distance you walk, and even calculate your speed or pace. You may have to program these devices. Some allow you to download stored data to your computer as a way of keeping track of your progress. You wear these high-tech devices on your wrist or attached to your waistband, shoe or arm.

Cool down after each walking session
To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.


Stay motivated:
Set goals, have fun and stay in the game
Starting a walking program takes initiative. Sticking with it takes commitment. But when you think of the potential health benefits, it's well worth your effort. Over time you'll likely feel more invigorated. To stay motivated:

Set performance goals.
People who stick with a new behavior for six months usually make it a habit.

Make it fun. If you don't like walking alone, invite your spouse, partner, friend or neighbor to join you. You might also join a health club and use a treadmill.

Vary your routine. Plan several different walking routes for variety. But if you're walking alone, be sure to tell someone which route you're taking.
Sometimes things happen to keep you from sticking to a regular walking program. Don't be too hard on yourself when this happens.

You don't have to let a few days off sabotage your plan to reach a higher level of fitness and improved health. Follow these tips to get back in the game:

Think positively. Don't let negative self-talk, such as "I'm a failure," get in the way of starting again. Shrug it off as a temporary break in your walking program.

Re-evaluate your goals. If your goal is to walk two hours a day 365 days a year, you might be setting yourself up to fail. Set realistic goals for yourself, such as 30 minutes five days a week.

Get going. Build walking into your schedule today. Just do it. Walk for 10 minutes on your lunch break.

Continually plan. If you're taking a trip or working overtime, think of strategies for incorporating short walks into your day to keep your plan on track.

You'll be glad you started
Even though the first steps of any journey can be the most difficult, it helps to keep your goals foremost in your mind. So remember, once you take that first step, you're on the way to an important destination - better health.

©1998-2007 Mayo Foundation for Medical Education and Research (MFMER)

Here is to a fabulous, fit New Year!!!
Shalom!

[historyteach]

Many of us need to start slow. We've been seditary too long. I haven't exercised *regularly* since school started, and I was doing GREAT prior to that!
Here's a way to ease on down the road! LOL!

Walking beginner? Try this 10-week walking schedule
Content provided by MayoClinic.com

Are you looking to ease into getting in shape? This 10-week walking schedule can start you on the path to better fitness and health.*

Week Walking schedule** (time, days a week) Weekly total
1 15 minutes, 2 days 30 minutes
2 15 minutes, 3 days 45 minutes
3 20 minutes, 3 days 60 minutes
4 25 minutes, 3 days 75 minutes
5 & 6 30 minutes, 3 days 90 minutes
7 & 8 30 minutes, 4 days 120 minutes
9 & 10 30 minutes, 5 days 150 minutes

*Before starting this walking plan, you may need to talk with your doctor.

**Doesn't include warm-up and cool-down time.

©1998-2007 Mayo Foundation for Medical Education and Research (MFMER)

Shalom!

[historyteach]

Walking shoes: Features and fit that keep you moving

Introduction
Content provided by MayoClinic.com

Wearing walking shoes that are comfortable and fit your feet can help prevent injuries such as blisters and calluses. Walking shoes that fit properly can also help you stick with your walking program. But not all shoes are created equal. Find the features and fit that are right for you.

Look for helpful features
How a shoe is built makes a difference in its fit and function. Knowing the basic parts of a walking shoe can help you sort through the many available styles and brands. Note: Not all walking shoes have roll bars or gel pads, though many have features that provide stability and cushioning

Account for the shape of your feet
Feet come in many shapes and sizes. To avoid painful problems, consider the shape and size of your feet when buying a pair of walking shoes.

Width and length
Shoes that are too narrow or too wide can lead to painful blisters and calluses. In addition, a toe box that's not high enough - and doesn't provide enough room for your toes - can aggravate foot disorders such as bunions and hammertoes.

Arch type
The intricate alignment of bones, muscles, ligaments and tendons in your feet form side-to-side (metatarsal) and lengthwise (longitudinal) arches. As you walk, these springy, flexible arches help distribute your body weight evenly across your feet. Your arches play an important role in how you adapt to various surfaces as you walk.

Choose walking shoes that accommodate your arch type. Generally speaking, your feet fall into one of three categories:

Neutral-arched feet. Your feet aren't overly arched nor are they overly flat. Look for shoes with firm midsoles, straight to semicurved lasts - last refers to the shape of the sole and the footprint around which the shoe is built - and moderate rear-foot stability.

Low-arched or flat feet. Low arches or flat feet may cause muscle stress and joint problems in your feet and knees because your feet don't support your body as well. Look for a walking shoe with motion control to help stabilize your feet.

High-arched feet. High arches can result in excessive strain on joints and muscles, as your feet may not absorb shock as well. Look for cushioning to compensate for your lack of natural shock absorption.

Not sure about your foot type? Dip your foot in water and step on a piece of cardboard. Examine your footprint. If you can see most of your footprint, you probably have low arches. If you see very little of your footprint, you likely have high arches.

You can also look to your old shoes for clues to the shape of your foot. Bring your old walking shoes with you when you shop for a new pair - most shoe professionals can give you some tips on what to buy based on the wear of your old shoes.

Get the best fit
A good rule of thumb is to look for comfort and fit - not fancy design. The latest technology won't matter if the shoe pinches, pokes or hurts your foot. Here are some tips for selecting walking shoes:

Wear the same socks you'll wear when walking, or take the socks with you to the store.

Buy shoes at an athletic shoe store with professional fitters or at a store where you have lots of options.

Ask the salesperson to measure both feet, measure them yourself, or have a friend or family member help you. Stand up while your foot is measured to get the most accurate measurement.

If one foot is larger than the other, try on a pair that fits your larger foot.

Try on both shoes and check the fit. Wiggle your toes. If you don't have at least a half-inch between your longest toe and the end of the shoe - approximately the width of your finger - try a larger size.

If you can detect the outline of your toes in the top or on the side of the shoe, try a larger size or wider shoe.

Be sure the shoe is wide enough. The side-to-side fit of the shoe should be snug, not tight. If you're a woman with wide feet, consider men's or boys' shoes, which are cut a bit larger through the heel and the ball of the foot.

Walk in the shoes before buying them. They should feel comfortable right away. Make sure your heel fits snugly in each shoe and doesn't slip as you walk.

Replace worn-out shoes to prevent injury
All walking shoes eventually show signs of wear. And even if they still feel comfortable, they might not be providing enough support or shock absorption. Pay attention to the condition of your shoes. If the outsole is worn through, it's time for a new pair.

Make an informed decision
Improperly fitting shoes are the source of many problems. Now that you know what features to look for, you can shop with confidence. Wear walking shoes that are comfortable and properly fitted for a walk that's worry-free.

©1998-2007 Mayo Foundation for Medical Education and Research (MFMER)
http://www.revolutionhealth.com/arti...ion=section_00

Well, I think it may be time for me to take a better look at my walking shoes! :andy:

L'Chaim!
(To Life!)

[Nina Kay]

Thanks so much, Teach, for sharing all of this info on walking. I'll probably come back and study it again and again. I've always loved walking and I believe that walking is the best and most natural way to exercise. I actually haven't been able to since I started babysitting again over a year ago. Now that I've considerably cut back on that, I've been thinking of starting my walking program again. I was so much happier when I did it the last time. I wish you so much health and enjoyment with your walking program.

[historyteach]

Thanks, Nina!
My doc says it is the best cardio fitness program there is. And it doesn't take any special gym memberships; no special equiptment; and we can start at any level. It's the perfect exercise! Although I'd like to say I'll do it every day, I don't want to set myself up for failure. So, 4 days a week I can stick to.
Oh, and it raises the endorphine level in the brain. That's why you experienced the happiness when you did your walking program before. Endorphines are a natural "feel good" chemical in the brain that produce happiness.
I hope you'll join me!!!

Shalom!

[mikel60]

Hey Historyteach,
Great thread. i'm starting a walking program myself. I've started with 2 miles and the effect on my blood glucose level is huge. I also need to get in shape to keep up with my three year old and one year old - not to mention my students. Judging from your name, I assume you are a teacher. Me, too. Thanks for the thread and I hope you keep it up.
Mike

[barb dwyer]

It hurts.

[sugarssweetpea]

Well, Teach, I took your advice & went for a 1 mile walk today. I had to push both children in the stroller as their shoes were left outside & it rained yesterday & they were soaking wet. That added an additional 100 lbs to my body to push with their weight & the weight of the stroller. Sometimes I let one walk one way & the other one walk back. I have a lighter stroller that seats one. That is easier, but I know that pushing both of them is probably better for me. Have to consider what is better for them as well, though. I have to say, the back of my arms get sore from pushing both of them. That is good for that much unwanted flab.

[Pony]

Thanks for sharing this Teach.......You always provide such helpful info. I love it. I haven't read it all through just yet, but I will.

[FormerDoormat]

I lost 150 pounds by walking 5 miles a day, 7 days a week. It took approximately 1.5 years to lose it all. I walked outside in good weather and on the treadmill in inclement weather.

[dave47]

Thanks Historyteach,i walk at least 3 miles 5 or 6 times a week and think it's a great time to think things over as well. When i started walking, after a few weeks my blood pressure dropped to a safe level.

[dave47]

Congrats FD, a great achievement and what determination.

[FormerDoormat]

I initially chose walking because it was all I could do at that weight. I stayed with it because I got great results.

[sugarssweetpea]

FD,
What an encouragement you are. Thank you.

[historyteach]

FD,
Your experience is a wonderful inspiration!!! Thank you!!! :

I'm afraid I've just gotten some bad news today from a doc. I went to my regular doc a few weeks ago, with a pain in my lower abdomin. She sent me for tests and exrays and a CT scan. And she sent me to another doc; this specialist. No one knows what's up yet, but, he said NO EXERCISE!!! :
No walking; no swimming; no nothing!!!
What the hell kind of doc says that!!!
And what's it going to do to my blood sugar????
(I was pre-diabetic, and got my blood sugar down by diet and exercise. Now what?)

I'm going to call my reg doc and report this. Cuz, I don't think it's a good idea. Afterall, this pain started when I had stopped exercising, once school started. I had *just* started back again.... *pout*

Sorry folks, but, until I hear from my reg doc, I'm gonna play it safe. But, my bet is that she will say walking is ok.

As Arnold says, "I'll be back!"

Shalom!

[dave47]

Best wishes Historyteach.

[barb dwyer]

Teach -

when I was first diasgnosed with the Bright's Disease - I got told the same thing - no exersize.

Boy did I work that one - LOL

SO I do understand.

[historyteach]

What's Bright's Disease, Barb?
It sounds nice.

Shalom!

[historyteach]

Well, I haven't heard from my regular doc yet...
My guess is, she's not going to "over rule" the specialist...
I haven't decided what *I'm* going to do yet.

What to do; what to do...

Shalom!

[sugarssweetpea]

On a brighter note, the doctor did not say that you could not eat healthy. Maybe try to focus on the eating part of it while you are waiting for the results. It might even help what is wrong. I will continue to pray for you, Teach.

[historyteach]

Hi, SSP;

No, he said to eat 5 small meals a day, rather than the traditional 3 meals. Rather difficult, as a teacher! I can't just eat anytime. And also, I don't know *how* to do that. I'd have to call a dietitian, and I can't afford to do so.

It's even more ironic, since my reg doc said, during my physical, to call a personal trainer to help me learn to exercise without hurting my back or knees! I couldn't afford that either! LOL! They are full of expensive ideas, aren't they?

I am trying to eat healthy, though. I brought *most* of the holiday candy to school, to use as rewards. I kept the small chocolates with nuts here, though. I *do* have the self discipline to eat just one.

Thanks, SSP. Appreciate the feedback.

Shalom!

[Nina Kay]

Hey Teach,
How are you doing with all of this now? We're ready for an update.
(((((((((((HUGS)))))))))))