Walking Tips
Check this section often for all tips on how to begin a walking program of your own shared by Philanthropy Committee Member Kelly Smith Foshee.
Kelly Smith Foshee, Philanthopy Committee Member, is an initiate of Theta Beta Chapter at Auburn University at Montgomery.
Small Steps, Big Rewards
The walking tips provided on this page will be taken, for the most part, from the "Small Steps, Big Rewards" booklet. This booklet is part of the National Diabetes Education Programs "Small Steps, Big Rewards. Prevent Type 2 Diabetes." campaign. This campaign is a joint program of the National Institutes of Health and Centers for Disease Control and Prevention, and is a part of the U.S. Department of Human Services "Steps to a Healthier US" initiative. To learn more, visit www.ndep.nih.gov
Walk for Better Health
Although we are born with the ability to walk, too many people sit too much, putting their health at grave risk. If you have been sedentary for too long, or have been wanting to walk but have not had the initiative to do so, Alpha Gamma Deltas "Defeat Diabetes One Step at a Time" campaign may be just the tool you need! Walking makes you stronger, leaner, calmer, happier, younger and healthier, inside and out. So get up off that chair and begin to walk one step at a time!
Need more motivation to start walking?
Are you feeling down? Walking releases endorphins (the "feel good chemicals your body makes). You can improve your outlook and mood when endorphins are released while walking" and that helps you come back for more!
More reasons to start walking: You can walk your blood sugar down, your blood pressure down and your cholesterol down, too. You can walk your way to a healthier heart, better circulation and greater endurance. The best part? Walking is free! And even if you were never good at gym class in school, you can walk!
Making Time for Exercise
How do you fit walking into your daily routine? You have to make it a priority. You schedule other "important" things into your day, but what could be more important than your health? Some people prefer to walk at the same time each day, others like to vary their time for exercise. Try different approaches and select the one that is best for you, but above all, make it a priority for YOU!
The Mechanics of Walking
Lets look at how your steps really FEEL. Lift one foot and place your heel on the ground in front of you. Feel the ground as your heel meets it. Slowly roll forward onto the ball of your foot. Spread your toes and feel them work as your weight rolls onto them and you push off. Walk around slowly for a while and feel each step. Get to know how each of your feet feels as it hits the ground and pushes off.
Have you ever thought about HOW you walk? Walk through a puddle or walk in the snow and look at your footprint. If you let your feet turn way out or way in, you waste the power of your legs in side-to-side swaying instead of using that power in a forward motion. Concentrate on changing your steps and see if you notice a difference
.When walking, the more body parts you use, the more calories you burn. So when you are out and about, stand tall, focus on taking shorter and quicker steps, and bend arms at right angles so they swing naturally.
After you have been involved in a walking regimen for a couple of weeks, check your pace. You should be able to talk while walking, but not too much. If you can have a long, involved conversation, you need to pick up the pace.
Picking the Right Shoes
Let’s talk about walking shoes. Walking shoes should have a rounded or beveled heal, be lightweight and breathable, be flexible through the ball of the foot and be fairly firm through the arch. You should have some wiggle room in the toes. Purchase walking shoes that are larger than your regular shoes because your feet swell up to a full shoe size when you walk for over 30 minutes.
If you have never really walked much before, it is a good idea to be fitted properly for shoes at a reliable athletic store. Most experts agree, for optimum support and care for your feet, walking shoes should be replaced about every 500 miles. As for socks, choose ones that are cushioned and wick away moisture.
After you walk, check your shoes for stones, rough spots, etc. If your shoes have gotten wet, take out the insoles and let your shoes dry in the sun. If your shoes are getting dirty (and smelly!) you can wash them in your washing machine. Take out the laces and insoles and toss them in with a couple of towels. Again, dry them in the sun afterwards, or air dry them. Never put shoes in the dryer.
After walking, it is a good idea to check your feet, especially if you are diabetic. Check for redness, pressure points and blisters. Treat any sores immediately. Be certain your feet are nice and dry after walking. Change from your walking shoes and socks as soon as you can and slip your feet into something nice and dry.
Use a Pedometer
It is time to talk about steps. The next thing you need to have, if you are serious about walking, is a pedometer. A pedometer is an inexpensive device that can count your steps and measure the distance when you walk. It can be a real encouragement to get in enough steps as you walk your way to a healthier you. A pedometer senses your body motion and counts your footsteps. This count is converted into distance by knowing the length of your usual stride.
Setting a Goal
Need a goal in your walking routine? Choose a destination you would like to visit (Paris, the Golden Gate Bridge, Niagara Falls) and calculate the mileage. Start your virtual walk and make a chart tor record your progress. Or, BETTER YET, sign up to participate in Alpha Gamma Delta’s “Walk to Convention 2010” campaign. It’s a great self-motivator and a chance to get recognition and rewards!
When to Walk
When is the best time to walk? Research and surveys say different things but here are some pros and cons about different times of the day:
Morning
Pros:
Fewer distractions & schedule interruptions; can make time by getting up earlier.
Raises your heart rate and metabolism to burn more calories earlier in the day
Cons:
More prone to injury since muscles are cold & stiff
Body temperature & blood pressure lowest right before waking up so your energy level is lower.
Noon
Pros:
Can make a habit of walking at lunch and thus instead of going out for a big lunch you eat an oftentimes healthier brown bag lunch.
Improves blood flow to the brain and makes you mentally sharper in the afternoon.
Cons:
Limited time may cut short your ability to get a full workout.
Work/school/home distractions may interfere with planned exercise.
Late Afternoon/Evening
Pros:
Muscles are warm and flexible
Usually have more time to devote to a full workout since work/school is over for the day.
Body temperature/hormone levels peak around 6 pm so exercising three hours before or after maximizes both endurance and muscle building.
Cons:
Need one to three hours to wind down after exercise
Distractions and other commitments in the evening interrupt exercise plans.
Benefits of Walking
1. Burns calories
2. Strengthens bones
3. Lowers blood pressure
4. Can be done anywhere
5. Easy on joints
6. Strengthens back muscles
7. Reduces risk of heart disease, diabetes, etc.
8. Slims your waist
9. Improves muscle tone
10. Reduces appetite
11. It’s free!
And new studies show that regular physical exercise slows the aging process!
Disclaimer: Before beginning any exercise routine, be sure to check with your doctor.
Healthy Living Resources
Click here to visit the American Diabetes Association's website.
Click here to visit the Canadian Diabetes Association's website.
