| This
"miracle pill" will help you live longer and healthier into old
age, as well as help maintain bone density and prevent osteoporosis.
Well, lace up your sneakers because this "pill" comes in the
form of walking. Only 30-60 minutes a day and you will reap all of
the above health benefits according to several recent health studies.
The 20-year Nurse's Health Study has
shown significant decreases in the above mentioned disease's in people who
engaged in "brisk" walking for 7 hours per week. In the
study, brisk was defined as 3-3.9 miles/hr, or 15-20 minutes per
mile. This study also showed a decreased risk of death in older men
and women who walk regularly for 30 minutes daily.
Now that you know about the
"miracle pill" isn't it time you start TAKING IT? Before
you head out to the great outdoors, read the rest of this article.
First, it is advised that you see your physician if any of these apply to
you:
-
You've
been sedentary for at least 1 year (no exercise)
-
You
currently are not exercising and are over 65
-
You've
been diagnosed with heart disease
-
You
are pregnant
-
You
have diabetes
-
You
have chest pain, especially when exerting yourself
-
You
feel faint often or have dizzy spells
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So now you're all cleared to
begin, but what should you wear?
Clothing
- Depending on
your climate, dress in layers
- Socks should
be comfortable and made with fibers such as coolmax, to
prevent blisters by keeping feet drier
- A hat is
essential to reduce sun exposure and keep you from losing body
heat
- wear
sunscreen
- Bring water
with you
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Shoes
- Must fit well
but leave enough room for feet to expand
- Good walking
shoes are flexible as your foot rolls through each step
- Should be
flat- with little difference in height between the heel and
ball of the foot
- Consult your
local sporting good specialist for specific advice on your
personal foot type and proper support needed
- Replace your
shoes approximately every 500 miles
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Now you're properly dressed
and ready to go right? Wrong! Hold on, let's talk about
posture and mechanics!
Posture
How you hold your
body is very important to walking comfortably and easily. With good
posture you will be able to breathe easier and avoid back pain.
- Stand up
straight
- Don't lean
forward or backward- this will strain back muscles
- Eyes forward-
don't look down, look 20 feet ahead
- Chin
up- this reduces strain on neck and back
- Shrug your
shoulders up once, then let the fall and relax, keep them in
this position while walking
- Suck in your
stomach
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Mechanics
- Swing your
arms- arm motion can lend power to your walking, burning 5-10%
more calories
- Keep elbows
bent to 90 degrees and close to body
- Hand should
be in a loose, partially closed curl, never clenched (this can
elevate blood pressure)
- Your forward
hand should not cross the center point of your body
- On the
forward swing, keep hand below level of breastbone
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Step
The walking step is a
rolling motion.
- Strike the
ground first with your heel
- Roll through
the step from heel to toe
- Push with
your toe
- Bring the
back leg forward to strike again with the heel
- Flexible
shoes will ensure you are able to roll through each step
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Stride
Getting full power
from the push off of the back leg as it rolls from heel to toe is the key
to powerful, efficient walking.
- Avoid over
striding, which is taking longer steps to increase
speed- this is potentially harmful and is
inefficient. Take more steps instead of longer.
- Your stride
should be longer behind your body, where your toe is pushing
off
- All your
power should be on your back leg, driving you forward
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Stretching
This is the
last thing you need to know before you start a walking program but the
first thing you should do before you head outside. Stretching will
add flexibility, warm up and loosen tight muscles to prevent strains and
make your walking more comfortable.
7
essential walking stretches
Now you're all set to hit the
road. Remember to pace yourself to avoid early fatigue and you will be
on your way to a happy, healthier you! Don't forget to spread the word
about the "miracle pill!"
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