Tips For The Occassional Walker
Oct 15th, 2009 by admin
Occassional Walking
WALKING is a wonder exercise says Sarah Bowen Shea, CNN health journalist. Not only can it help control weight, it also reduces the risk of developing diabetes, certain cancers, and heart disease. Walking bestows benefits to the brain too, by relieving stress and improving mood. Best of all, walking is free. You don’t need fancy equipment or a gym membership to reap the benefits. Below Sarah Bowen Shea shows how to make every step count, no matter how often you hit the pavement.
The Routine: Begin by walking 10 to 15 minutes on flat ground or on a treadmill at a purposeful pace, or complete 2,000 steps (use a pedometer to monitor your walking progress). “You want to cover a mile in about 20 minutes. That’s not a window-shopping pace,” says Mark Fenton, a former competitive racewalker and the host of the PBS series “America’s Walking.”
Walking tips:
1.) Maintain an upright but comfortable posture, with your neck, upper back, and shoulders relaxed. 2.) Minimize the sway in your lower back; don’t jut your rear out. Instead, maintain a slight, natural arch in your back. 3.) Gently pull in your abdominal muscles. This helps strengthen your abs while reducing lower-back pain.
Goal: Aim to walk at least five days a week. Every second or third week, add 5 minutes. After about two or three months of regular walking, you should be up to 30 minutes. Once you’ve hit half an hour, add variety to your terrain rather than increasing time or speed. This will boost your enjoyment, encouraging you to keep up the habit.
Keeping you walking,
Dr. Phil Kotzan, DC