Walking is a wonderful form of exercise that has many benefits, you don’t have to practice and it is virtually free.
     The health benefits of a walking program are vast: weight loss, lower blood pressure, a  healthier heart, lower cholestrol, helps with depression, builds stronger bones and muscles and more energy.
     Although, walking is a natural activity, you should prepare yourself for a lifestyle walking program.  The only real expense that is incurred when embarking on a walking program is a good pair of shoes.  Purchase them at a reputable shoe store or sporting goods store.  Please do not walk in a pair of $10.00 Walmart blue light specials.  Save those for yard work.  Keds certainly have their place in society but a comprehensive walking program is not one of them.  Make sure you choose a shoe that is designed specifically for walking or running.  Make sure they are comfortable and wear them around the house a few times before setting out on your first distance walk.  A good pair of running socks should be chosen as well in order to help reduce the risk of blisters or discomfort.
     Stretching is always recommended before any form of aerobic or resistance activity.  Warm up the muscles first by just walking slowly for about 5 minutes and then stretch.  Be sure to stretch your hips, hamstrings, calves and ankles.  Never stretch cold muscles or joints and never bounce when you stretch.
     Before starting out, drive around to look at your options.  If there is a track nearby, that is probably the best choice.  If not, check out the roads in the area where you intend to walk.  Are there sidewalks, are the streets busy, are there hills, are there dogs or small children?  Also, make note of the distance.  Remember, no matter how far you walk, you must also return.  Try to walk on level surfaces and, as you get better, you can add hills.  You could carry a small stick if you are nervous about dogs or even a small umbrella if it looks like rain.  Another choice on those rainy days is the mall.  Just remember to keep moving and leave off the window shopping until after you have completed your goal.  As you build up endurance, you could even add small hand or wrist weights.  
     Begin slowly but remember that this program is for health and is not a stroll in the park.  Save that for vacations.  Walk slowly for a few minutes, then do your stretches.  If you don’t want to stretch in the middle of the sidewalk or street, just walk around your yard or up and down your driveway and then stretch in the privacy of your home or yard.
     Begin your route slowly and build up to a pace fast enough to get your heart rate up to it’s target zone.  Walk about 10 minutes if you are able at this rate and then slow back down.  Add two or three minutes each day to your zone time until you reach at least 30 minutes.  Doing this several times a week will improve your health and lifestyle.
     You should always end your walk at a slower pace for a few minutes and a repeat of your stretches.

 

Included are notes on Stretching and Target Heart Rates.

 

 

 

 Stretching Before You Walk

 

     Stretching before walking is always a very good idea.  The stretches will prepare your body for the activity by causing better blood circulation and loosening up the joints and muscles which will in turn, help prevent injury.
     Hold each stretch for a minimum of 30 seconds.  The faster and farther that you walk, the more time you will need to dedicate to stretching.
     Ankles - Stand on one leg and lift the other foot off the floor.  Gently point your toe and rotate your ankle.  Do about 10 circles in each direction.  This exercise can be performed while standing, sitting or lying on your back.
     The Twist - Stand with your feet shoulder wdith apart and your arms straight out to each side, parallel to the ground.  Keep your lower body stationary while gently swinging your arms form side to side.  This will loosen up your waist, back and shoulders. 
     Calf Stretch - Stand on a step or curb, supporting yourself on the balls of your feet. Your heels will be extended out away from the step or curb.   Also, support yourself  by holding on to a solid surface or object such as a rail, mailbox or tree.  Remove one foot and slowly allow the other heel to lower.  Hold this position.  Keep your body straight.  Do both sides.
     Hamstrings- Slowly bend forward from the waist with the knees bent slightly.  Reach for the floor and hold.  Bend only as far as comfortable and you may support yourself by holding on to a stationary surface with one hand. 
     Quadriceps - Standing up, hold on to a stationary object.  Bend your right knee, bringing your heel toward your buttocks.  Keep the left knee slightly bent, grasp your right ankle or foot with the opposite hand.  Slowly pull your leg up and back, bringing your foot as high as is comfortable.  Repeat with the other leg.  If you have trouble grabbing your foot from behind, back up to a chair or other low surface and place the tip of your right foot on top.  Then, bend your left knee and lower your body until you feel the stretch in the bent leg.  Be sure to hold on to a solid surface for balance.  Repeat on both sides.  

 

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