| Walking:
A Step in the Right Direction |
Why
Walk?
|
| Walking
is one of the easiest ways to be physically active. You
can do it almost anywhere and at any time. Walking also
is inexpensive. All you need is a pair of shoes with
sturdy heel support. Walking will: |
| |
• Give
you more energy
• Make you feel
good
• Help you to
relax
• Reduce stress
• Help you sleep
better
• Tone your muscles
• Help control
your appetite
• Increase the
number of calories your body uses
|
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 article. |
| Is
It Okay for Me to Walk? |
Answer
the following questions before you begin a walking
program: |
| |
• Has
your health care provider ever told you that you have
heart trouble? |
| • When
you are physically active, do you have pains in your
chest or on your left side (neck, shoulder
or arm)? |
| • Do
you often feel faint or have dizzy spells? |
| • Do
you feel extremely breathless after you have been physically
active? |
| • Has
your health care provider told you that you have high
blood
pressure? |
| • 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? |
| • Are
you over 50 years old and not used to a lot of physical
activity? |
| • Do
you have a health problem or physical reason not mentioned
here that might keep you from starting a
walking program? |
• If
you answered yes to any of these questions, please
check with your healthcare provider before
starting a walking program or other form of physical
activity.
|
| How
Do I Start a Walking Program? |
| 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: |
| | • 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. |
• Wear
shoes with thick flexible soles that will cushion your
feet and absorb shock. |
| • Wear
clothes that will keep you dry and comfortable. Look
for synthetic fabrics that absorb sweat and remove it
from your skin. |
• For
extra warmth in winter, wear a knit cap. To stay cool
in summer, wear a baseball cap or visor. |
| • Do
light stretching before and after you walk. |
| • Think
of your walk in three parts. Walk slowly for five minutes.
Increase your speed for the next five minutes. Finally,
to cool down, walk slowly again for five minutes. |
• Try
to walk at least three times per week. Add two to three
minutes per week to the fast walk. If you walk less
than three times per week, increase the fast walk more
slowly. |
| • 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. |
• The
more you walk, the better you will feel. You also will
use more calories.
|
| Safety
Tips |
| |
• Keep
safety in mind when you plan your route and the time
of your walk. |
| • Walk
in the daytime or at night in well-lit areas. |
| • Walk
in a group at all times. |
| • Notify
your local police station of your group's walking time
and route. |
| • Do
not wear jewelry |
| • Do
not wear headphones. |
• Be
aware of your surroundings. |
How
Do I Warm Up?
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
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. |
 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 three
to four 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. |
 Taking
the First Step
• Walking
right is very important.
• Walk with
your chin up and your shoulders held slightly
back.
• Walk so that
the heel of your foot touches the ground
first. Roll your weight forward.
• Walk with your
toes pointed forward.
• Swing your arms
as you walk.
• If you walk
less than three times per week, increase
the fast walk time more slowly. |
| Additional
Resource |
National
Institute of Diabetes and Digestive and Kidney Diseases
Weight-control Information Network
1 Win Way
Bethesda, MD 20892-3665
1-877-946-4627 or (202) 828-1025
Fax: (202) 828-1028
E-mail: win@info.niddk.nih.gov
|
| Source:
National Institute of Diabetes and Digestive and Kidney
Diseases, National Institutes of Health |
| Updated: September
2004 |
|
