Walking your way to a

Better You!Promoting a Healthy Lifestyle through diet

and exercise 

Walking, jogging, or running happens to be the simplest and cheapest kind of cardiovascular

workout.

Walking

This can be done in the neighborhood parks, along neighborhood lanes, in the mall or even within one’s own home.

The Key:Begin slowly and then

steadily increase the stride and increase the pace.

Walking briskly for 15-20 minutes is the best way one can initiate exercise

Why Walk?Studies have shown that after age 25, the body loses muscle mass

at a rate of 4% of its remaining mass per decade.And after age 50, the muscle mass is lost by 10% each decade.

1. Can improve your mood2. Combats chronic diseases3. Helps to manage your weight4. Helps to strengthen your heart and lungs5. Exercise promotes better sleep6. Exercise can be, FUN!

6 Benefits of regular exercise:

http://www.aces.edu/dept/extcomm/specialty/graphics/exercise1.jpg

This affects such things as your heart (hence it is a muscle), mobility as well as decreasing your metabolism which can lead to weight gain.

The only way to prevent this is to exercise!

RPE 1-2 Very easy; you can converse with no effort.RPE 3 Easy; you can converse with almost no effort.RPE 4 Moderately easy; you can talk comfortably with little effort.RPE 5 Moderate; talking requires some effort.RPE 6 Moderately hard; conversation requires quite a bit of effort.RPE 7 Difficult; conversation requires a lot of effort.RPE 8 Very difficult; conversation requires maximum effort.RPE 9-10 Peak effort; no-talking zone

The Rate of Perceived Exertion (RPE)You can gauge your intensity level of easy,

moderate or intense using the Rate of Perceived Exertion Scale

Here is what the numbers mean:

Pedometers…A pedometer is a great tool to help you track the number of steps you

are taking each day. It is also a great motivator.

The recommended daily steps for most is 10,000 per day. 1 mile is approximately

2000 steps

Activities and Step equivalents per 15 minutes:

Bowling—3636 Bicycling—3636

Water Aerobics—3182 Golf—2045

Cooking—909 House Cleaning—1364

Gardening—1818 Raking Leaves—1818

If 10,000 is too much, start out slow and increase by 500 steps each day until you reach the 10,000 step goal.

The Proper Walking Form:

Picking the Right Shoe

1. Flexible You must be able to bend and twist the shoes.

2. Flat Walking shoes should have a relatively flat heel.

3. Heel Not Flared Since walkers strike with the heel first, you

do not want a big flared heel. In fact, a slightly undercut heel is preferred.

If you want to be kind to your feet while getting the most from your walks, you should spring for a pair of quality

walking shoes.

3 Things To Look For In Good Pair of Shoes:

http://img.epinions.com/images/opti/bf/9b/pr-Walking_Shoes-New_Balance_Walking_Shoes_For_Women_716-resized200.jpg

Exercise Recommendations

Warming up for 5 minutes before each

exercise session. Walking slowly and stretching are good warm-up activities.

You should do some type of aerobic activity for at least 30 minutes on most, and preferably, all days of the week.

You should also do resistance, or strength training 2 days per

week.

Begin By:Cooling down with

more stretching for 5 minutes when you finish

exercising. Cool down longer in warmer

weather.

End By:

Stretching

Good Strength Training Exercises

1. Hold a weight in each hand with your arms at your sides.

2. Bend your arms at the elbows

3. Lift the weights to your shoulders and then lower them to your sides.

Bicep Curl: Chair Squat:1. Begin by sitting in the chair.

2. Lean slightly forward and stand up from the chair

Try not to favor one side or use your hands to help you.

1. Place hands flat against the wall

2. Slowly lower body to the wall

3. Push body away from wall to return to starting position

Wall Pushups:

Shoulder Raises:1. Hold a weight in each hand with

your arms at your side

2. Shrug your shoulders up toward your ears and then lower them back down

- Complete all movements in a slow, controlled fashion. - Don't hold your breath. - Stop if you feel pain. - Stretch each muscle after your workout.

Strength Training Continued..Each exercise should be done

8 to 10 times for 2 sets.

REMEMBER TO:

10 Ways to Slip in Exercise1. Take a 10-minute walk after breakfast, lunch, and dinner to reach the goal of 30 minutes per day. 2. Park your car in the farthest spot when you run errands. 3. Walk your dog. 4. Do yard work. 5. Wash your car by hand. 6. Pace the sidelines at kids' athletic games. 7. Ask a friend to exercise with you. 8. Walk briskly at the mall. 9. Take the stairs instead of the elevator 10. Make a commitment—signing up for a 5K run/walk

Hydration

Each day the body needs

10-15 cups of fluids

weight (pounds) / 2 = the ounces of water needed.

Fluid is needed by the body on a regular basis to take nutrients to various parts of your body

and to carry waste products away.

Without enough fluid you reduce concentration, coordination, strength and

stamina.

Determine your fluid needs:

Sports Drinks

In conclusion:

Sports drinks are only needed during long, intense periods of exercise

A new study shows that plain old low-fat chocolate milk may be as good -- or better -- than sports drinks at helping your body recover from

intense periods of exercise.

Sports drinks can be helpful to people who are exercising at a high intensity for 60+

minutes.

Fluids supplying 60 to 100 calories per 8 ounces helps to supply the needed calories required for continuous

performance

Review• Exercise at least 30 minutes on most days of the

week– Do strength training twice per week

• Walking, jogging, running are easy and inexpensive ways to exercise– Maintain proper form for any exercise

• Warm up, stretch, exercise and cool down for each exercise session

• Hydration is important for health and exercise