HEALTHY MONDAYS!
Why Walk?
From the Mayo Clinic
Walking is a great way for everyone to get exercise. It’s something that everyone can do, easy, and doesn’t require practice. It is recommended that you walk at least 10,000 steps each day. These are some of the health benefits of walking:
± Lower “Bad” Cholesterol
± Raise “Good” Cholesterol
± Lower Blood Pressure
± Increase Bone Density
± Increase Energy
± Improve Mood
± Reduce Risk of Type 2 Diabetes
± Manage Weight
Getting Started
Walking isn’t an exercise that will lead to many injuries, however there are some steps that you should take to protect yourself from things such as blisters and muscle pain.
± Use the right kind of gear.
Make sure that you wear comfortable shoes with proper arch support, a sturdy heel and thick, flexible soles. Wear loose fitting, layered clothing and in layers to adjust to temperature change. Wear bright or reflective clothing after dark so that motorists can see you.
± Warm up & stretch.
Spend about 5 minutes walking in place. After you muscles have warmed up be sure to stretch your leg muscles. Make sure you stretch your calf, quadriceps, hamstring and side (iliotibial) muscles.
± Cool Down.
After you are finished walking remember to repeat your stretches and walking slowly again to reduce your heart rate and muscle stress.
Setting Goals
Remember to set realistic goals when you start your walking routine. Start out slow such as taking a ten minute walk during your lunch break. You should try to work up to walking 30 to 60 minutes a day to maximize your health benefits.
For more information or if you have any questions, contact
Fran Fayish at fayish@calu.edu or call x 5922.