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Nutrawize Lifestyle
Nutrition Services, LLC |
Walking: A Step
in the Right Direction
Walking is one of the easiest ways to be physically active. You can
do it almost anywhere and at any time. Walking is also inexpensive.
All you need is a pair of shoes with sturdy heel support.
For all these reasons, people have started walking programs. If you
would like to start your own program, read and follow the
information provided in this pamphlet.
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Is it okay for me to walk?
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Answer the following questions before you begin a walking
program.
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Has your health care provider ever told you that you have
heart trouble? |
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When you are physically active, do you have pains in your
chest or on your left side (neck, shoulder, or arm)?
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Do you often feel faint or have dizzy spells? |
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Do you feel extremely breathless after you have been
physically active? |
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Has your health care provider told you that you have high
blood pressure? |
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Has your health care provider told you that you have bone or
joint problems, like arthritis, that could get worse if you
are physically active? |
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Are you over 50 years old and not used to a lot of physical
activity? |
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Do you have a health problem or physical reason not mentioned
here that might keep you from starting a walking program?
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If you answered yes to any of these questions, please check with
your health care provider before starting a walking program or
other form of physical activity.
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How do I start a walking program?
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Leave time in your busy schedule to follow a walking program
that will work for you. In planning your walking program, keep
the following points in mind:
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Choose a safe place to walk. Find a partner or group of people
to walk with you. Your walking partner(s) should be able to
walk with you on the same schedule and at the same speed.
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Wear shoes with thick flexible soles that will cushion your
feet and absorb shock. |
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Wear clothes that will keep you dry and comfortable. Look for
synthetic fabrics that absorb sweat and remove it from your
skin. |
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For extra warmth in winter, wear a knit cap. To stay cool in
summer, wear a baseball cap or visor. |
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Do light stretching before and after you walk. |
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Think of your walk in three parts. Walk slowly for 5 minutes.
Increase your speed for the next 5 minutes. Finally, to cool
down, walk slowly again for 5 minutes. |
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Try to walk at least three times per week. Add 2 to 3 minutes
per week to the fast walk. If you walk less than three times
per week, increase the fast walk more slowly. |
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To avoid stiff or sore muscles or joints, start gradually.
Over several weeks, begin walking faster, going further, and
walking for longer periods of time. |
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The more you walk, the better you will feel. You also will use
more calories. |
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Safety tips
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Keep safety in mind when you plan your route and the time of
your walk.
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Walk in the daytime or at night in well-lighted areas.
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Walk in a group at all times. |
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Notify your local police station of your group’s walking time
and route. |
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Do not wear jewelry. |
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Do not wear headphones. |
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Be aware of your surroundings. |
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How do I warm up?
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Before you start to walk, do the stretches shown here. Remember
not to bounce when you stretch. Perform slow movements and
stretch only as far as you feel comfortable.
 Side
Reaches
Reach one arm over your head and to the side. Keep your hips
steady and your shoulders straight to the side. Hold for 10
seconds and repeat on the other side.
 Knee
Pull
Lean your back against a wall. Keep your head, hips, and feet in
a straight line. Pull one knee to your chest, hold for 10
seconds, then repeat with the other leg.
 Wall
Push
Lean your hands on a wall with your feet about 3-4 feet away
from the wall. Bend one knee and point it toward the wall. Keep
your back leg straight with your foot flat and your toes pointed
straight ahead. Hold for 10 seconds and repeat with the other
leg.
 Leg
Curl
Pull your right foot to your buttocks with your right hand. Keep
your knee pointing straight to the ground. Hold for 10 seconds
and repeat with your left foot and hand.
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Taking the first step
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Walking right is very important.
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Walk with your chin up and your shoulders held slightly back. |
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Walk so that the heel of your foot touches the ground first.
Roll your weight forward. |
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Walk with your toes pointed forward. |
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Swing your arms as you walk. |
If you walk less than three times per week, increase the fast
walk time more slowly.
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Weight-control Information Network
1 Win
Way
Bethesda, MD 20892-3665
Phone: (202) 828-1025
FAX: (202) 828-1028
Email:
win@info.niddk.nih.gov
Toll-free number: 1-877-946-4627
The Weight-control Information Network (WIN) is a national
service of the National Institute of Diabetes and Digestive and
Kidney Diseases of the National Institutes of Health, which is
the Federal Government’s lead agency responsible for biomedical
research on nutrition and obesity. Authorized by Congress
(Public Law 103-43), WIN provides the general public, health
professionals, the media, and Congress with up-to-date,
science-based health information on weight control, obesity,
physical activity, and related nutritional disorders.
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NIH
Publication No. 01-4155
March 2001 |
Source:
http://www.niddk.nih.gov/health/nutrit/walking/walkingbro/walking.htm
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