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By Monica Pantin |
April 2003: Whether you live in the city ,the suburbs, a town or the country, one of the best exercises for you and the family to do is "FITNESS WALKING."
The newest trends in exercise now are workouts that are safer and puts less stress on the body. That's why Fitness Walking is a great exercise to do, especially if you have never exercised before, are out of shape or are over 40. Fitness walking will reduce stress, tone your muscles, help you lose weight (along with a sensible diet), condition your heart and lungs, improve your posture and give an overall great feeling. Walking places less stress on the body than other high impact exercises such as running or high impact aerobics classes. A leisurely stroll is not the same as Fitness Walking. You must keep a certain pace and swing your arms to reap the benefits of Fitness Walking.
Making Fitness Walking a "Family Affair" will benefit the family in many ways. This can be when the family spends time together doing something that is fun and gain health benefits at the same time. This is also a great way to introduce exercise to your children.
Research has shown that adult health is often determined by childhood habits. So parents give your children a good health start. It is also a good idea for you and your spouse, mate or companion to Fitness Walk together. This will give you time together and away from the pressures of work and family. If you are single and live alone get a "walking buddy", someone whose schedule adheres to yours and who can fitness walk at the same pace as you.
OK, lets get started. Check with your Doctor before starting this or any other exercise program:
CHOOSE A TIME OF DAY: You can walk in the morning before work, at lunch time or after work. Choose a specific time of the day, mark it on your calendar and stick to it. In high temperature weather or high humidity exercise in the early morning or early evening. Sip water before, during and after to keep your body hydrated.
CHOOSE WHERE YOU WILL WALK: Do not fitness walk on concrete sideways. A running track or grassy footpath is good. Fitness walk around an indoor track at your local high school, your local Y or recreation center when the weather prevents outdoor fitness walking. If you walk alone, make sure you are in an area where there are people around. Walking in different areas in your community (as long as it is safe) adds variety to your program.
WHAT TO WEAR: Shoes are very important. You can choose shoes specifically for walking or "Cross training shoes". Have your feet and your children's measured for a good fit. Choose comfortable fitting clothes. Try some of the new types of fabrics especially designed for exercise wear . In cold weather wear layered clothing, a hat and gloves.
WARM-UP. Warming up and stretching before you begin your routine will prepare your muscles for the exercise and will help lessen soreness and reduce the risk of injury. This is very important. Walk for about 3 minutes then s-t-r-e-t-c-h. Then stand about 4 inches from a wall or a tree, place hands on the wall or tree, lean forward while keeping heels on the ground, hold for 10 seconds, relax, then do 3 more times (for calves). Next place right hand on wall or tree, bend your left leg so that your heel comes close to your left butt, hold for 10 seconds. Repeat, then turn around and do right leg. (Stretches front of thigh.) Make sure to keep the bent knee as close to the standing leg as possible. Facing wall or tree, both hands on wall or tree, feet shoulder width apart, bend right leg to the side and lift left toes off the ground keeping left heel on the ground. Hold for 10 seconds. Repeat, then do other side. (Stretches back of thigh).
For you to gain benefits from your fitness walking routine, you must exercise within your "target heart rate" zone. Check with your Doctor and she/he will tell you exactly what to do. About 10 minutes before your routine ends, start slowing down. Do not stop abruptly. At the end of your exercise do the same stretches you did at the beginning.
READY, SET, GO: You can start by fitness walking about 3 times a week. Each session should consist of walking for 3 minutes to warm up then stretching then doing your routine, cooling down, then stretching again.
CHECKLIST
1. Consult with your Doctor.
2. Choose a place,time and be consistent.
3. Choose proper shoes and clothing.
4. Keep yourself hydrated by drinking water. (Take your water bottle with you).
5. Have "FUN".