Get Fit Quick Tip:
GO WALK!
Walking provides stress-relief because:
Fresh air is energizing.
Natural light boosts mood.
Provides a distraction.
Forces deep breathing.
Circulates blood and decreases muscle tension.
Forces range of motion and decreases muscle and joint soreness.
Low-impact exercise means reduced pressure on your joints.
Can be social. Invite your friends!
Get Fit Quick Tip:
Form a Walking Club!
Fitness is fun when others are included. And you’re less likely to skip out on your exercise when you know others are waiting for you. Add a social element to your workouts by forming a walking for fitness club. Getting started is easy. Here’s how:
Decide on a regular walking for fitness club day, time and meeting location and route.
Send an email, evite or group text inviting others to join you.
Send weekly reminders.
Through consistent exercise you’ll enjoy the many physical and psychological benefits. Here are just a few:
Regular exercise.
Build friendships.
Explore your town.
Expand your fitness horizons as you learn what other forms of fitness members enjoy.
Get Fit Quick Tip:
Every 2 hours- Stand up and go for a walk.
If you’ve been sitting for 2 hours, you’ve been sitting for too long! Stand up and go for a short walk! Set your phone alarm to signal regular walks during your day. You’ll energize your body, and refresh your mind.
Walk around your building.
Walk the hallway.
Walk your driveway.
Walk to the break room.
Walk the stairs.
March in place.
Get Fit Quick Tip:
Post-Walking Stretch
After you’ve completed your walk or run, perform a Standing Lunge Stretch to maintain mobility of your ankle.
Stand facing a wall or post. Place both hands on the wall about chest-level. Step about 18 inches back with your right foot. Push your right heel down, and bend your left knee slightly feeling a stretch in your right calf muscle. Hold for 10 to 20 seconds. Release and return to your starting position. Repeat the stretch by stepping back with your left foot. Hold for 10 to 20 seconds, and release.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Walk!
Walking is effective cardiovascular exercise. Walking for fitness requires no additional equipment, and can be done right from your front door.
Ramp up your walking for fitness workout by adding in a few exercises at regular intervals:
Heel Raises: Stand keeping your torso straight. Lift and lower your heels.
Toe Raises: Stand keeping your torso straight. Lift and lower your toes.
Squats: Stand with your feet hip width apart. Bending from your knees and hips, sit back and lower your body toward the ground about six inches. Stand back up to return to your starting position.
*Always consult your physician before beginning exercise.
If you think all cardio has to be high intensity, all out, all the time, to gain health benefits, think again! Walking is a realistic, sustainable, effective and efficient cardiovascular exercise option for many. Proper walking for fitness form is important for increased efficiency. Increased efficiency means increased effectiveness, decreased risk of injury, reduced risk of falling, increased energy and sustainability of intensity during the workout.
Here are a few quality control check points to be aware of during your walking workout:
Even stride length between your right leg and your left leg. Uneven stride length could signal dysfunction of how your body is moving, which may lead to injury.
Walking in a heel to toe pattern. Walking flat-footed increases risk of falling. Walking or shuffling feet also decreases the distance covered (decreases energy expenditure) of each step.
Proper spinal alignment. Avoid the forward shoulders hunched over and head forward posture by keeping your ears lined up over your shoulders. Keep your shoulders lined up over your hips, hold your chin parallel to the floor, and keep your feet pointing forward.
Here are exercises to gain additional benefits and effectiveness in your walking for fitness workout:
Focus on increasing the turn-over of your steps. Basically shorten your stride and step faster. Moving at a faster pace will increase energy expenditure and burn more calories.
Power from your arms. Move more muscles, burn more calories.
Pull your belly button in, and pull your shoulders down and back. Why not get a core workout and strengthen your posture muscles at the same time? The result is additional benefit out of the same effort.
Practice deep breathing while walking. Slowly inhale through your nose for a count of 4, exhale out your mouth for a count of 6. The result will be an increase in energy and decrease in stress.
Does walking offer health benefits? YES! Choose to move your body aerobically, on a regular basis. Find what you enjoy, and you’ll enjoy doing it.
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