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You don't have to bundle up to go outside. You don't have
to worry about falling on the ice.
You've also run out of excuses why you can't exercise
without going to a gym.
Spring is a great time to get into walking - one of the
easiest, simplest, and most versatile exercises available
says, Joni Troester, UI Family Care Center's Counseling and
Health Promotion Services.
Getting involved in a walking program can produce
remarkable results over time. Starting slowly and gradually
building to a vigorous walk at least 30 minutes four or five
times a week can improve muscle tone, ease stress, boost
your energy level, and burn between 180 to 250 calories.
Walking at a moderate pace for 30 to 60 minutes can build
muscle, increase your metabolism, and burn stored fat. In
fact, you burn more fat walking than running.
The first step is setting appropriate goals. "One of the
most important aspects of developing a fitness plan is
knowing why you want to become more fit," says Troester.
"That my sound simple, but it requires a critical look at
what you want and why."
Don't expect too much of yourself in the beginning and
become discouraged and don't start too quickly and risk
soreness and injury. To enjoy the full benefits of walking,
you must eventually be able to walk 20 minutes at a brisk
pace without stopping. (A brisk pace will cover a mile in 15
minutes - that is four mile per hour.)
Buying good walking shoes is an important step. The ideal
walking shoe should be stable from side to side, well
cushioned and feel good on your foot.
Don't forget to loosen up. Warming up exercises will help
alleviate muscle stiffness and pulled muscles. Remember to
stretch after you walk to decrease the buildup of lactic
acid, the chemical by product that causes muscles to ache.
Everyone knows how to walk, right? Not necessarily. To
get the most from your walking program, walk with your chin
up and your shoulders slightly back. Walk so that the heel
of your foot touches the ground first, then roll your weight
forward. Swing your arms as you walk for additional
exercise.
Those are the basics. Now it is up to you to make the
decision to walk out the door and start down the path to a
healthier, more relaxed you.
If you have a health-related question, or to make an
appointment, call UI
Health Access - 800- 777-8442 or 384-8442.
More information:
Listed above are several Web sites that offer additional
information on this topic. University of Iowa Health Care
does not sponsor or endorse these sites, or guarantee the
accuracy of the information contained on these sites. These
links are here for general information only, and should not
be used for personal diagnosis or treatment. If you have any
questions, please contact UI
Health Access.
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Take a walk
It's a great conditioner &emdash; It conditions
your heart and lungs and increases the body's ability to use
oxygen efficiently.
It acts as a protector &emdash; It helps reduce
the risk of some health problems. It has been shown to
reduce the risk of heart attack and stroke and some forms of
cancer and osteoporosis while taking off fat and building
muscle.
It's a joint saver &emdash; Walking can burn about
as many calories as running, but delivers only one quarter
of the jolt to your joints and muscles.
It relieves stress &emdash; Most walkers report
they feel better, sleep better, and have a better outlook.
It's a winner &emdash; Walking has the lowest
dropout rate of any form of exercise.
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Don't overcompensate
You've just finished walking and you've calculated about
how many calories you burned. Don't sabotage yourself by
treating yourself to something that will wipe out the gains
you've made in your fitness program.
It takes only one or two ounces of chips (about 300
calories) to negate an hour of walking. A Snickers candy bar
is 280 calories and a can of soda is 150 calories. Kathy
Mellen, registered dietitian with the UI Family Care
Center's Counseling and Health Promotion Services, said a
better alternative is a piece of fruit (60 calories for a
small to medium piece of fresh fruit, 1/2 cup of canned or
fresh fruit or fruit juice, or 1/4 cup of dried fruit).
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A pound of fat
One pound of fat equals 3,500 calories. To lose one pound
of body weight, you must cut your calorie intake and/or
increase your physical activity to equal 3,500 calories.
Walking is a great way to do this.
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