Why Walk?

Walking is one of the best ways to stay physically active. Walking doe not cost anything. You can do it almost anywhere. However, you should wear good walking shoes.

Walking:

• Gives you energy;
• Tones your muscles;
• Assist in controlling your appetite;
• Reduces your stress;
• Increases the number of calories your body uses;
• Helps you relax;
• Helps you sleep better;
• Makes you feel good.

Is it OK for You to Walk?

Before starting a walking program you should check with your physician if:

• You have fainting dizzy spells.
• You get pain in your chest or down your left side when you are active.
• Your doctor has informed you that you have cardiac disease.
• You have been told that you have High Blood Pressure.
• You are over 50 have are not use to exercising.
• You have been told that you have bone and joint problems, like arthritis – that may be made worse by exercise.
• You have any health problems that may become worse by your exercising.

How do you start?

The most important thing and the hardest thing, is to make time in your schedule for walking.

• Select a safe place to walk;
• Find a partner or group who want to walk;
• Wear shoes that will keep you dry and comfortable (flexible, absorbent, synthetic fabrics are good);
• IN winter – wear a kit cap. In summer –stay cool – wear a cap or sun visor.
• Do some light stretching before you walk.
• Your walk should have 3 parts:
  • Walk slow for 5 minutes 9this will help you avoid stiff muscles or soreness)
  • Increase your speed for the next 5 minutes (for a longer walk reduce to a constant by comfortable speed). Add 2 -3 minutes to the fast walk each week.
  • Finally, to cool down, walk slowly again for 5 minutes.
• Walk at least 3 times per week.
• Remember the more you walk the better you will feel.

What about Safety?

Safety is very important!

• Walk in day time or at night in well lighted areas.
• Walk in a group.
• Notify the police about the times and routes you walk.
• Do not wear jewelry.
• Do not wear head phones.
• Be aware of your surroundings.