Why Walk??? That is the Questio Women Who Walk Leslie Verucci, MSN, RN, CNS, APRN-BC, CRNP
Why Walk? 60% of Americans lead completely sedentary lifestyles 40% are clinically overweight 30 minutes a day is as effective in reducing risk of heart attack as high- intensity exercise
Why is walking a good thing todo? Decrease your risk of a heart attack Decrease your chance of developing diabetes Lower health care costs
Walking for a Healthier You Best, safest, and most natural form of exercise Effective form of exercise for all ages Effective form of exercise for all states and levels of health Increases our sense of well-being We are actually designed for lengthy, regular walking Need not be strenuous to reap significant health benefits You don’t have to feel the burn
What are the health benefits? Brisk walk of 20 minutes three times weekly – Lowers LDL cholesterol levels and raises HDL cholesterol levels – Stimulates circulation – Strengthens the heart – Helps control weight • a brisk 1 hr walk burns @ 400 calories for the average person – Helps reduce stress and depression • Keeps you emotionally healthy and enhances your well- being – Develop and maintain better coordination – Prevents osteoporosis • builds strong bones and slow bone loss
What are the health benefits– Reduces high blood pressure– Can help ease back discomfort– Improves your muscle tone • leads to lean, toned muscles, keeping you flexible and active– Develops strength, stamina and endurance • slows down the ageing process, keeping you fit, agile and mobile– Boosts your energy level– Lower your incidence of illness– Increase your metabolism– Best exercise for the brain • does not call for blood sugar for energy like in aerobic exercise
Is it okay for me to walk? Has your health care provider told you that you have heart trouble, diabetes, or asthma? When you are physically active, do you have pains in your chest, 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, such as arthritis? Are you over 50 years old and not used to doing any moderate physical activity? Are you pregnant? Do you smoke? Do you have a health problem or physical reason not mentioned here that might keep you from starting a walking program?
Important health tips to get youstarted on the right foot Always check with your doctor before starting an exercise program. – He or she may require a physical exam or special instructions based on your medical history. Dont overdo this program if you are a beginning exerciser. – Let your body adjust to the new activity. For the first few weeks, do not push too hard. – Your breathing should be elevated, but you should not be gasping for air. A good rule of thumb is the "talk test"- if you cannot answer a question, you are walking too fast. If you can have a full conversation you are walking too slow. Walking shouldnt hurt. – If it does, see your family physician Wear a watch so you can monitor the time spent walking. You can also wear a pedometer to keep track of distance.
Tips for healthy walking Drink water before and afterwards. – If very thirsty, stop to drink during your walk. Don’t walk right after a meal. – Leave at least 45-60 minutes after eating before taking a brisk walk. Avoid the hottest midday hours (noon to 3pm). – The ideal time is morning or late afternoon. After a good long or brisk walk, it is a wise idea to eat some form or carbohydrate within a couple of hours to restore your glycogen.
How fast should I walk? Strolling walk – walking in a relaxed way, good posture, shoulders down, arms swinging naturally as you walk Brisk walk – fitness, pace or aerobic walking, stepping up your pace and pumping your arms as you walk Power walk – for a very fit, younger, experienced walker; walking with weights (carrying them in your hands and or strapping them on your waist and ankles)
Advanced walkers Water walk – walking (wading) through water. Walking hip to waist high in water is a very good low-stress, high- intensity exercise. For a higher intensity, run in the water, but you will need a vest or floatation device to keep you in an upright position Treadmill walk – chart distance and speed and time the walk. – good during bad weather.
EQUATION: For moderate walking:Calories burned = 0.029 x weight (lbs) x time (minutes) For Vigorous walking:Calories burned = 0.048 x weight (lbs) x time (minutes)
Do I need special things towalk? Good shoes, designed for walking – When you walk, you land with 1½ times your body weight on the outside of your heels; then you roll your weight forward on the ball of your foot. – A good walking shoe will allow the rolling action of the foot with ease. – Older people may be more stable in a shoe with a thinner hard sole Comfortable clothes – Don’t restrict your movements – Wear layers during cold months so that you can peel off as you warm up
Walking correctly is veryimportantWalk 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.
Tips to Help you Stick With aPhysical Activity Program Wear good shoes and socks Stay hydrated Try an mp3 player Log your walks Set a schedule and keep to it. Make walking physically challenging Invite friends and family to join you. – Motivate each other to keep it up. Make walking mentally challenging Pay attention to how great you feel! – Enjoy those endorphins!
Tips to Help you Stick With aPhysical Activity Program Tell someone about your walking commitment Think of your walk in three parts. – Warm up by walking slowly for 5 minutes. – Then, increase your speed and do a fast walk. – Finally, cool down by walking slowly again for 5 minutes. Do light stretching after your warm-up and cool- down Set goals. Reward yourself. – At the end of each month that you stay on your exercise program, reward yourself with something new - new clothes, a compact disc, a new book - something that will help keep you committed. But dont use food as a reward.
How do I stretch? – Side Reach • 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 – Wall Push • Lean your hands on a wall with your feet about 3 to 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.
How do I stretch? – 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 – Leg Curl • Pull your right foot to your buttocks with your right hand. Stand straight and keep your knee pointing straight to the ground. Hold for 10 seconds and repeat with your left foot and hand.
How do I stretch? – Hamstring • Sit on a sturdy bench or hard surface so that your left leg is stretched out on the bench with your toes pointing up. Keep your right foot flat on the floor. Straighten your back, and if you feel a stretch in the back of your thigh, hold for 10 seconds and repeat with your right leg. [If you do not yet feel a stretch, lean forward from your hips until you do feel a stretch.]
Healthy Eating The new recommendations for Americans dietary intake can be found at www.mypyramid.gov. This website gives the new food guide pyramid and provides you with individualized nutrition information. There is a definite link between good nutrition, physical activity and health. You owe it to yourself to take a few minutes to investigate this website and find out what you can do to improve your health through scientifically sound nutrition information
Lets get going!!!! Walking is free, you can walk practically anywhere, with family or friends or by yourself. All you need is a pair of comfortable walking shoes.
Lets get going!!!!!! Remember to invite the ones you love to join you…Lets keep them around a little longer too.