Lady of America Newsletter - May 2009

Take It Outside Issue

Wellness

Walking is for Every Body – Learn the effects of walking exercise for your cardiovascular system

Cardiovascular disease can be prevented with proper exercise. Learn why walking for your health is important!
Walking is for Every Body – Learn the effects of walking exercise for your cardiovascular system Walk for health. Walk for life. Walking five to seven days for 30 minutes, or 10,000 steps daily measured by a pedometer, offers every woman so many benefits. Studies have shown that the effects of walking as a form of cardiovascular exercise can gain two hours of life for every hour of regular exercise. The President’s Council on Physical Fitness and Sports reports that walking one mile burns about 100 calories, depending on intensity, pace and speed. Walking for health helps you control your weight, lower cholesterol, strengthen your heart, improve muscle tone and reduce the likelihood of serious health problems. And, it can slow the aging process. Studies have found that for women over 50, walking as exercise just five days a week can help significantly reduce the risk of cardiovascular disease, diabetes, obesity, osteoporosis, arthritis and some cancers, including breast and colon. Bottom line: walking works.

Simple and flexible, walking for health can be done anywhere – outdoors, indoors, in the city, on a trail. Before you start, remember these basic principles:

 

  • Wear a supportive and comfortable walking shoe
  • Wear socks that are made of a breathable material. The goal is to keep your feet dry, so cotton isn’t the best choice. High-performance socks, including wool, can help with comfort, breathability and blister prevention. wear comfortable clothing
  • Wear a pedometer during the day to log your steps – goal is 10,000/day
  • Practice correct posture – head up, chest lifted, shoulders relaxed, arms bent 90* and pump as you stride; don’t lean
  • Practice good stride – think heel to toe
  • Drink plenty of water before, during and after to keep your muscles working efficiently
  • Maintain a brisk pace – you should be able to carry on a conversation
  • Vary your route for variety and terrain challenge
  • Cool down after your walk to reduce stress on the heart and muscles

 

If you’ve been walking, kudos to you! You can probably feel the effects of walking as exercise on the cardiovascular system.  Now it’s time to challenge yourself by upping the ante. Increase your intensity and time; create an interval walking routine; increase your mileage; sign up for a 5K or marathon.

If you are starting out, let your doctor know. Don’t get discouraged if the 30 minutes seems daunting. Do what you can. Over time, as you build up endurance, you will find it easier to walk. As you progress, boost your walking time and add variety in terrain. Soon, you will be an expert.

 

Here are other ways to add steps to your day and help make walking a habit:

  • take the stairs instead of the elevator
  • get off a few floors before your destination and walk up
  • park further away from your destination
  • park on the other end of the mall from where you need to go
  • if on public transportation, get off a few blocks before your stop
  • take 30 minutes of your lunch break and walk
  • make walking family time
  • schedule a date night with your partner and walk before or after dinner
  • walk on the beach
  • join a neighborhood walking group, or start one
  • track your walking time/distance/intensity/weight and increase every few weeks
  • go online and pick a walking program for your fitness level 

For more of a challenge consider:

    • walking in water
    • take the dog for a power walk
    • walk backward
    • vary your program
    • speed walk
    • add inclines