Walking and Fitness Walking Resource

Walking Basics

2005-06-02T12:09:00.000-07:00

Before you start your walking program, the President's Council on Physical Fitness and Sports recommends following a few basic principles that will help keep you safe and comfortable:

If you have a health condition or have not done any regular physical activity for a long time (men over 40, women over 50), talk with your doctor before starting any new exercise program.

Choose comfortable, supportive shoes, such as running, walking, or cross training shoes, or light hiking boots.

If you're going for a longer walk, warm up with stretching exercises and include a cool-down period to reduce stress on your heart and muscles.

Maintain a brisk pace. You should work hard to keep up your pace but still be able to talk while walking.

Practice correct posture — head upright, arms bent at the elbow and swinging as you stride.

Drink plenty of water before, during and after walking to cool working muscles and keep your body hydrated.

Starting the WalkingWorks Program
The U.S. Surgeon General reports that a minimum of 30 minutes of moderate physical activity, such as brisk walking, on most days of the week can produce long-term health benefits. The President's Council on Physical Fitness and Sports recommends at least 30 minutes a day, on five or more days a week, or 10,000 steps daily, measured by a pedometer. WalkingWorks is designed for everyone, so even if you have a chronic health condition or are seriously overweight, or if you are already in great shape, you will learn how to set a goal that makes sense for you.
While 10,000 steps may seem like a lot, you're probably walking more than you think. And by making simple choices like taking the stairs instead of the elevator, walking to the store instead of driving, parking at the back of the parking lot instead of the front — you'll be surprised at how quickly the steps add up. Add 30 to 60 minutes of brisk-paced walking a day and you're there!
On this Web site, you'll find everything you need to start a regular walking routine — no matter what your fitness level. All you really need is a good pair of shoes.

Your WalkingWorks Plan
To avoid injury, consider starting out slowly. Unless you are already walking a lot, it
may take a while before you reach the 10,000 steps goal. Follow these steps to establish your individual goal and shape your program:

BASELINE. There are two ways to track your progress, either by tracking time or steps. If you are using a pedometer, count your steps for seven days; if you don't have a pedometer, follow the recommendations of the President's Council on Physical Fitness and Sports — begin with 30 minutes of brisk-paced walking at least five days each week. Keep a log to track the amount of daily walking activity you are currently doing. This will establish your baseline. Include all of your normal walking activities, such as walking up the stairs at home, walking to work, etc. At the end of each day, tally your total steps in the walking log. If you are not using a pedometer, keep track of the minutes you spend walking and apply the same principle with steps.

BENCHMARK. Your benchmark is the highest number of steps or minutes you walked on any given day while establishing your baseline the first week. Use that number as your daily goal for the second and third weeks. Log your daily walks, and at the end of the third week, review your log. If you averaged your goal, add another 500 steps or several more minutes to your daily goal for the fourth and fifth weeks.

BUILD. At the end of each 2-week period, try to add 500 steps or several more minutes to your walking goal. If you had difficulty reaching your goal, walk at the same level until you build enough endurance to increase your target. Continue to log your activity to prevent slipping back or dropping out. If you find yourself falling behind your average daily goal, try not to become discouraged. To maintain your motivation, keep logging your progress and stay with the same number of steps or minutes instead of increasing your target.
Keep in mind that 10,000 steps may not be a realistic goal for everyone. If you are very overweight or have other chronic health problems, talk with your doctor to determine a goal that may be more appropriate.

Is 10,000 Steps Too Few for You?
For some people, 10,000 steps are too few to meet ultimate health or weight loss goals. For example, individuals who are already walking 7,000 or 8,000 steps per day may not get enough benefit from increasing to just 10,000. If this applies to you, ultimately aim to add a total of 7,600 steps to your current daily total, adding 500 steps every two weeks as indicated in the plan. You can also add hills, stairs, or arm weights to your routine, to make your walks more challenging.

Walking Gear and Stretching

2005-06-01T13:03:00.000-07:00

Hi Everyone:

Today I would like to briefly discuss some walking gear and tips for stretching before walking.

Walking Gear

While there is no need to spend a lot of money on walking gear, there are a number of items that will make your walk easier, safer and more fun:

Pedometers - A pedometer is the perfect way to enhance your walking. First of all, it's fun to know how many steps you've taken, how far you've walked, or how long you've been walking. Secondly, a pedometer allows you to keep track of your progress against the goals you have set for yourself. A pedometer will aslo show you the steps taken or distance traveled over one or several walks.

Reflective Products and Lights - If you are walking in the morning or in the early evening, reflective products are a must, in my opinion. Your walking gear can include a reflective vest and reflective bands. A flash ligh is also helpful to keep safe.

Shoes - They Make the Walker - Shoes are the single most important piece of equipment for walking. They can be the difference between having a comfortable fun walk and a painful one. Find shoes with the following:

Provide both support and comfort to the whole foot.
Have enough toe room
Firm support at the heel
Breathable material

Stretching

Whether this is your first time exercise walking or you are a walking pro, it is crucial that you stretch before and after your exercise. Stretching will help loosen your muscles, reducing the chance of sore or injured muscles. Suggested stretches include calf and achilles stretch, hamstring stretch and quadriceps stretch.

Picture Credit: University of Michigan

Walking and Memorial Day Holiday

2005-05-27T11:50:00.000-07:00

Hello everyone. I just wanted to wish you all a safe Memorial Day Holiday. Don't forget about your walking routine between hotdogs and burgers :)

If you have time, checkout out all the great walking products we have to offer at The Walker's Warehouse including:

From top to bottom: MBT Shoes by Swiss Masai - Sky Blue, Walkblaster by Leslie Sansone, Denise Austin Powerbelt, Garmin Forerunner 301.

Benefits of Walking

2005-05-25T07:37:00.000-07:00

Walking.

An Activity You Do Every Day.

The Number One Activity Everywhere!

Reasons why:

Easy To Do - There is no great trick to walking. It does not require any special skills or advanced conditioning. Walking doesn't require any special equipment or clothing. All you need is a good pair of walking shoes, comfortable clothing, a pedometer, and you're set.

Healthy - Some health benefits of walking include

Burns almost as many calories as jogging
Eases back pains
Slims you waist
Lowers blood pressure
Reduces level of bad cholesterol
Reduces heart attack risk
Lessens anxiety and tension
Enhances stamina and energy

Safe - Walking is probably the safest exercise you can do. Studies have shown that due to the design of our body, walking is more natural than sitting, standing or running, and walking is not as stressful to the body as other exercises.While walking is easier on your body, it can be just as beneficial as running in helping you lose weight. If you run for 30 minutes at 5 miles per hour you will burn about 285 calories. If you walk for 30 minutes at 4 miles per hour you will burn 165 calories on a level surface, 225 on a slight incline of 5%, and 360 calories on a 10% incline.

Walking Equipment

Shoes Make The Walker - Walking shoes are the single most important piece of equipment for the walker. They can be the difference between having a fun, relaxing walk and an uncomfortable, painful walk.

It is important to get a good pair of walking shoes with the following characteristics:

Provide both support and comfort to all parts of the foot.
Have enough toe room so that you can wiggle your toes.
Have firm support at the heel.
Have a flexible cushioned sole in order to aid in the walking gait and to absorb shock.
Be made of breathable material, preferably leather, or fabric to allow perspiration to dissipate.
Be lightweight

Stay Tuned:

My next entry will include a discussion of walking gear and stretching exercises.

Walking Off the Pounds

2005-05-22T16:59:00.000-07:00

Make sure to take these tips with you when walking for exercise.

Tip #1: Drink Plenty of Water

Too little can cause dehydration and mineral inbalances that make muscles more susceptible to injury.
Drink 12-16 ounces 10 minutes before you get moving.
Take a bottle with you and try to drink 8 ounces every 20 minutes or so.
After your walk, gulp down 12-16 ounces of water while relaxing on the porch.

Tip #2: Do some breathing exercises before and after

It'll ease yor stress levels, helping you focus more on your walk.
More fucous, less injury.

Tip #3: No cell phones

You need all your breaths for walking so your back muscles protect your spine from the impact of walking.
Loks tacky anyway :)

Tip#4: Stand tall in your stride

Good posture keeps the body in alignment, preventing neck, shoulder and back aches.
Check out The Walkers Warehouse for the perfect walking shoes.

Walking For Fitness

2005-05-18T12:11:00.000-07:00

In December, 2001, the U. S. Surgeon General, Dr. David Satcher issued "The Surgeon General's Call to Action to Prevent and Decrease Overweight and Obesity." In this report, Dr. Satcher joined former U.S. Surgeon General C. Everett Koop by highlighting the health risks and costs of overweight and obesity and issued a call to Americans to take action. Dr. Koop founded Shape Up America! in 1994 because of his concern about the increasing prevalence of obesity in America. The mission of Shape Up America! is to provide you with solid (scientific) information on weight management.

Over the years, the Surgeon General has warned Americans about such things as the hazards of cigarette smoking or a high cholesterol level in your blood. In 1996, the Surgeon General issued an important report on physical activity and warned us that regardless of our age, we are just not active enough. Since then, you may have been scratching your head, wondering just how much activity would make the Surgeon General happy. Our purpose is to clarify how much exercise is necessary to manage your weight and to introduce the 10,000 steps program.

Exercise and Health

The Surgeon General's recommendation for physical activity is to add about 30 minutes of moderate intensity activity each day on top of your customary daily activities. This recommendation is a health recommendation - it is designed to improve your health and it is backed by solid evidence that you will improve your health if you follow this recommendation. But is it enough activity to prevent weight regain after a weight loss program? Is it enough activity to prevent overweight in the first place? No, the studies show it is not likely to be enough for either purpose.

For Weight Management—How Much is Enough?

So how much activity is enough for weight management? There are now some studies suggesting that walking 10,000 steps a day is the right ball park to be in. Several months ago, we decided to purchase a pedometer so that we could figure out how to talk to you about the physical activity goal of "10,000 steps a day." The pedometer we purchased is of the very simple variety. It tracks steps and that's it. We didn't care about tracking miles walked or calories burned or any of the other fancy features that some pedometers offer. We purchased the basic model, which means it was the least expensive -- costing less than $30. We learned you can't just stick it in your pocket. You have to firmly clip it to a belt or waistband around your waist in order for it to work properly.

After wearing the pedometer for a few weeks, we learned that in the normal course of events—just living and working - we took anywhere from 900 to 3000 steps in a day and not much more. In other words, we came to realize that it was pretty nearly impossible for us to get in 10,000 steps in a day without intentionally going out for a walk (or getting on a treadmill).

Here is what we learned about getting started on the 10,000 steps program:

To avoid injury, you need to work up slowly. If you have any concerns about your joints (ankles, knees or hips) discuss your exercise plans with your physician.
You will need a good pair of sneakers. We actually prefer a running shoe with plenty of cushion. We noticed that we are wearing out our sneakers and replacing them every six months or so.
Start out by wearing the pedometer each day for two weeks and don't do anything to change your normal routine. Before you go to bed, take care to log your steps at the end of the day each day for the entire two-week period. At the end of the second week, take a look at how many steps you are taking each day in the course of living your life. Perhaps on some days it is as few as 700 steps in a day and on other days, it may be as high as 2500 steps.
If you feel comfortable doing so, take the highest number of steps you have walked on any given day and use that number of steps as your daily step goal. Feel free to select a smaller number of steps as your goal if you prefer. To avoid injury, do not select a higher number. Aim for your goal each day for the next two weeks. Let's assume your first step goal is 2500 steps. That means that for the next two weeks, you are going to try to walk 2500 steps each day. Before bedtime each night, be sure to log in the number of steps you actually took.
At the end of that two-week period, review all the steps you took each day and decide if you are ready to add another 500 steps to your goal. Your new step goal is now 3000 steps a day for the next two-week period.
Continue in that manner, working up as slowly as you wish, until you finally reach the goal of 10,000 steps a day.
Check with your physician if you experience any pain or discomfort that concerns you. We consider pain a warning signal that something may be wrong. Our goal is to keep you active for the rest of your life. So don't go overboard and pull a muscle that will put you out of commission. Take it slow. Take it easy.

I Hate to Walk, But I Like To ….

If you really can't stand to walk but you like to jog or run—Go ahead and get your steps in with jogging or running. A pedometer can track your steps whether you are moving slow or fast. If you use special exercise equipment or if you like to bicycle, swim or kayak, we discovered our pedometer does not help us keep track of our activity. Even on a stair stepper or stair climber in the gym, it was not accurate. But not to worry, you can "translate" your 10,000 step goal into an equivalent time goal for your favorite activity. For the convenience of our members, we have provided you with a list of activities you can choose to set up your own personal activity time goal.

After I have reached my goal, what then?

Whether it is 10,000 steps or some other activity, if you are reaching your daily activity goal pretty regularly, here is what you need to know:

It takes about six months to "lock in" a new behavior. Aim to do what is necessary to change your exercise behavior permanently. Be prepared to dedicate yourself to your daily goal each day for a minimum of six months. If you do that, you are much more likely to maintain this goal permanently.
If you skip a few days due to illness, work or other obligations, the sooner you get back into the exercise groove, the more likely you will be able to get back into your routine.
If you continue to skip days, you will discover it is a downward spiral. The more days you skip, the more likely you will abandon your program altogether.
If you can get back in the groove and exercise two days in a row, you will discover that the third day of exercise will be easier to achieve.
If you are starting to get bored, we suggest you start keeping an exercise log so you can monitor yourself.
If you are keeping a log but still struggling with boredom, you may be ready to think about designing a more comprehensive fitness program for yourself. We can help you design such a program if you visit our "Fitness Center"
As another hedge against boredom, consider finding a buddy to exercise with or locate a few buddies you can call upon to join you from time to time. But don't let a flagging commitment on the part of your buddy influence your commitment to your goals. Be prepared to carry on alone.

Walking Workouts - Tips and Tricks

2005-05-10T08:19:00.000-07:00

Walking Workouts - Tips & Tricks

Of all the ways to stay fit, walking is the easiest, safest, and cheapest. It can also be the most fun: a fine day, a good companion, an attainable goal (say, a scenic spot) three or four miles away. On city streets, in the woods, or even round and round the high school track, walking is the best way to experience a landscape. If it's too rainy for anything but a treadmill indoors, at least you can read or watch TV. And after your workout, you know you've done yourself some good.

Briskly walking one mile (brisk usually means 3.5 to 4 miles per hour) burns nearly as many calories as running a mile at a moderate pace, and confers similar fitness and health benefits. Even strolling or slow walking (about 2 miles per hour) confers some benefits. This was seen in a new Harvard study of almost 40,000 female health professionals, which found that walking as little as an hour a week, at any pace, reduces the risk of coronary artery disease. Longer and more vigorous walking produced a greater risk reduction.

Here's how to get more out of your walking workouts and to vary your routine:

• Try to walk briskly for at least half an hour every day, or one hour four times a week. If you weigh 150 pounds, walking at 3.5 miles an hour on flat terrain burns about 300 calories per hour. So this schedule would burn about 1,100 calories a week (studies show that burning 1,000 to 2,000 calories a week in exercise helps protect against heart disease). If you can't work that into your schedule, try more frequent, shorter walks.

•Make an effort to walk as much as possible. Skip elevators and escalators and take the stairs. Leave the car at home if you can walk the mile or two to a friend's house. Walk to work, at least part of the way.

• Another approach: get a pedometer and see how many steps you take a day. Aim for 3,000, and then try to work up to at least 5,000 steps (about 2.5 miles for the average stride) in the course of your daily activities. Some Japanese health officials advise 10,000 steps as a goal, though there is no magic number. To achieve the higher goals, you'll have to include some brisk exercise walking in addition to walking at home and at work.

• If you want to go faster, instead of taking longer steps, take faster steps. Lengthening your stride can increase strain on your feet and legs.

• Swing your arms. One good option: bend them at 90° and pump from the shoulder, like race walkers do. Swing them naturally, as if you're reaching for your wallet in your back pocket. On the swing forward, your wrist should be near the center of your chest. Move your arms in opposition to your legs—swing your right arm forward as you step forward with your left leg. Keep your wrists straight, your hands unclenched, and elbows close to your sides. The vigorous arm pumping allows for a quicker pace, and provides a good workout for your upper body. And you'll burn 5 to 10% more calories.

• Add some interval training. For example, speed up for a minute or two every five minutes. Or alternate one fast mile with two slower miles.

• Choose varied terrains. Walking on grass or gravel burns more calories than walking on a track. And walking on soft sand increases caloric expenditure by almost 50%, if you can keep up the pace.

• Walk up and down hills to build strength and stamina and burn more calories. Combine hill walking with your regular flat-terrain walking as a form of interval training. When walk-ing uphill, lean forward slightly—it's easier on your leg muscles. Walking downhill can be harder on your body, especially the knees, than walking uphill, and may cause muscle soreness, so slow your pace, keep your knees slightly bent, and take shorter steps.

• Try a walking stick or poles. A walking stick is helpful for balance, especially for older people. To enhance your upper-body workout, use lightweight, rubber-tipped trekking poles, sold in many sporting-goods stores. This is like cross-country skiing without the skis. When you step forward with the left foot, the right arm with the pole comes forward and is planted on the ground, about even with the heel of the left foot. This works the muscles of your chest and arms as well as some abdominals, while reducing the stress on your knees. Find the right size poles by testing them in the store: you should be able to grip the pole and keep your forearm about level as you walk. Many poles are now adjustable.

• Use hand weights, but carefully. Hand weights can boost your caloric expenditure, but they may alter your arm swing and thus lead to muscle soreness or even injury. They're generally not recommended for people with high blood pressure or heart disease. If you want to use them, start with one-pound weights and increase the weight gradually. The weights shouldn't add up to more than 10% of your body weight. Ankle weights are not recommended, as they increase the chance of injury.

• Try backward walking for a change of pace. It is demanding, since it's a novel activity for most people. Even a slow pace (2 mph) provides fairly intense training. "Retro" walking is also a good option if you're trying to vary your workout on a treadmill or stair-climbing machine. And if you're recovering from a knee injury, it may help. Be careful when going back-wards outdoors: choose a smooth surface and keep far away from traffic, trees, potholes, and other exercisers. A deserted track is ideal. If possible, work out with a spotter, a forward-walking partner who can keep you from bumping into something and help pace you. To avoid muscle soreness, start slowly: don't try to walk backward more than a quarter mile the first week. Elderly exercisers or anyone else with balance problems should not retro walk.

• Choose the right shoes. Avoid stiff-soled shoes that don't bend. "Walking shoes" have flexible soles and stiff heel counters to prevent side-to-side motion. But for normal terrain, any comfortable, cushioned, lightweight, low-heeled shoes will do.

Walking Non-Profit Coalition

2005-05-10T07:55:00.000-07:00

The National Coalition for a Healthy America (NCHA) is a non-profit corporation established in 2003 to combat the growing epidemics of obesity and related illnesses across America. Their mission is to work in concert with state and local governments, non-profit organizations and institutions to develop and implement broad-based walking and fitness initiatives that increase public awareness and participation in healthy lifestyle programs across all social and economic groups.

The NCHA’s mission statement is reinforced by overwhelming statistics showing that many Americans do not live a healthy lifestyle. The Centers for Disease Control (CDC) has established that only 32 percent of Americans attain the recommended level of physical activity necessary to maintain a basic level of fitness. Halting and reversing the steep arc of the obesity epidemic will require effective collaboration among government, volunteer and private sectors, as well as a commitment to action by individual communities across the nation. The NCHA was created to provide a conduit through which all these diverse entities may join forces and coordinate their efforts for the common good of the populace.

The NCHA strives to make a significant impact on the roots of the obesity problem in our country.

All of our programs adhere to the following protocol:
1. The program must be accessible to the entire population base
2. The program must be scaleable to allow across a wide demographic and geographic spectrum
3. The program must provide trackable scientific data to gauge the success of the program
4. The program must provide a common link that makes it useable by the population regardless of age, physical condition, current weight, or access to educational and fitness resources.

To reach these ends, the NCHA has developed, along with its sponsors, programs that uses walking as a primary exercise tool. Throughout schools, communities and entire cities, walking can successfully combat an otherwise sedentary lifestyle. Our programs promote and encourage simple changes in lifestyle that over time have proven to have a dramatic impact on the health and fitness of participants.

The NCHA believes that one static program or philosophy will not serve the needs of an overweight nation. Rather, we are committed to work with each motivated community or group on an individual basis to develop and implement a program that will serve the specific needs of that group. We invite you to join with us, as a participant or a sponsor, on our journey to return to a healthy America.

To learn more:

http://www.forahealthyamerica.org

Or contact:

Gary Yarusso
Executive Director
garyy@forahealthyamerica.org

Walking Goals

2005-05-03T07:35:00.000-07:00

Walking is one of the most popular, convenient and inexpensive ways to get and stay fit. Did you know that 75 million American adults walk for exercise? In addition to burning fat and calories, striding staves off heart disease, high blood pressure, and some cancers. It's great for stress, your mind, and eases depression. So with all these great reasons to start and maintain a walking program, how come it's so easy to give up?

The reason is simple. People want quick results. They want to lose 10 pounds by yesterday. Expectations are set too high. The real fix is to sit down and write out realistic goals. Start with the ultimate goal and break it down from there. It's far easier to keep yourself going by setting up small goals that can be accomplished daily. It will help your self esteem and inspire you to keep it going.

My own personal goal is to lose 15 pounds by December. That is the biggy. Then I sat and wrote out how I am going to do that.

Mon. - Walk 2 miles in 30 minutes
Tue. - Off
Wed. - Walk 2 miles in 30 minutes
Thu. - Off
Fri. - Walk 2 miles in 30 minutes
Sat. - Play golf, walk and log steps with pedometer.
Sun. - Off

Easy huh? The hardest part was sitting down and writing it out. I feel once you write it down, the brain automatically puts it into the memory banks. I took my list and made three copies. I put one on the fridge, one on the bathroom mirror, and one by the door. I needed to do this in order to get it stuck into my brain. I see the lists in all the places I frequent the most. It works. I have kept my schedule so far, and it feels good.

I'll keep you informed, from time to time, with my progress.

Walk off the Weight With a Good Pedometer

2005-04-29T07:12:00.000-07:00

If you're looking for motivation to move, try wearing a pedometer. In one study, 400 women ages 19-71 were encouraged to walk 10,000 steps each day for eight weeks and to wear a pedometer while doing so. At the study's start, 40 percent described themselves as sedentary, but after eight weeks, that number had fallen to 27 percent. Even more encouraging, nearly half of the women reported losing weight during the eight weeks. Those who set daily step goals also said they improved muscle tone, increased their energy, fit into their clothes better and decreased stress. "A pedometer increases your awareness of your activity level and makes you realize that every step counts, especially if you can't get to the gym," says Brenda Rooney, Ph.D., a clinical epidemiologist with the Gundersen Lutheran Medical Center in La Crosse, Wis.

A few suggestions: Start wearing a pedometer as you go about your day. Once you know how many steps you average daily, you're ready to set goals. Aim to add 2,000 more steps every day until you hit 10,000 (which is equivalent to approximately five miles and burns about an extra 150 calories a day). Some easy ways to step more: Take five- to 10-minute walking breaks once every hour or two throughout the day, walk while talking on the phone, and use the stairs instead of the elevator in buildings whenever possible.

Pedometers come in many shapes and different complexity levels. I, like many others, like to keep it simple. I prefer a simple step pedometer like the one below. It is easy to use, and dependable.

There are other options. You can get a pedometer which counts steps, distance, and pulse. They can have features like FM radio, GPS, and calorie counting. I have some images of some top brands below. The Walker's Warehouseis a great source for all types of pedometers. Check them out.

Mother's Day Special

2005-04-27T07:20:00.000-07:00

Below is an email promotion that I thought I would pass on to everyone. If you are interested in starting a walking program, the Walker's Warehouse is a great place to start. We carry most products that are essential for fitness walking. If you have any suggestions, please let me know.

Time to Start a Walking Program

2005-04-19T05:26:00.000-07:00

Cardiovascular disease is a serious health threat. Nearly 5 million Americans suffer from it. One of the safest and most effective ways to improve your cardiovascular fitness is by walking.

Walking is an ideal low impact aerobic exercise. If done regularly, it can reduce the risk of heart disease and cancer, lower total cholesterol, raise healthy HDL cholesterol and lower blood pressure. It can help maintain healthy bones and muscles, stabilize blood sugar, improve immunity and relieve some of the stress in your life. Thousands have realized the physical and psychological benefits of walking. That’s why walking has become one of the most popular ways to stay fit. Another reason is because it—s inexpensive–– all it takes is a little motivation and a comfortable pair of shoes.

According to the Cooper Institute for Aerobics Research, men who walk at least half an hour, six days a week, can cut their mortality rate from heart disease in half, compared with those who are sedentary. Studies show similar heart health benefits for women when they’exercise regularly. Now there’s a good reason to make a lifestyle change!

In 1996, just prior to the Olympic games in Atlanta, the Office of the Surgeon General reported on the health benefits derived from being physically active. The Surgeon General’s Report on Physical Activity and Health noted the following benefits of exercise:

Cardiac Risk – Overwhelming evidence from epidemiologic studies shows that a physically active lifestyle reduces the risk of sudden cardiac death (Leon et al 1987). Physical inactivity is casually linked to an increased risk of coronary heart disease (Powell et. Al. 1987; Black 1994).
Blood Pressure Control – Studies generally report that there is significant reductions in blood pressure following endurance exercise training (Fagard & Tipton, 1994; Am. College Sports Med. 1993).
Anxiety and Depression – Adults who spend more time participating in regular exercise, sports or other physical activities have fewer symptoms of depression and anxiety than persons who reported no or low levels of participation in these same activities (Ross & Hayden 1988).
Note: Depression is a serious illness. If you feel depressed for longer than a 3-week period of time, discuss your symptoms with your health care professional.)

A prolonged physical activity such as purposeful walking for 30 to 60 minutes daily can substantially increase energy expenditure. Regular walking can help control weight. When combined with a low-calorie, low-fat diet, walking daily can help reduce body weight and fat. It’s an effective calorie-burner. Walking at an even pace for 1 hour burns about 350 calories, while walking briskly and moving your arms with each stride can burn as much as 500 calories, depending upon your metabolism. In order to increase your metabolism, you need to workout nearly every day. And, the higher your metabolism, the faster you burn calories. Once you increase your metabolism, you will continue to burn calories even after you’ve finished exercising. Imagine burning calories even while you sleep!

Walking can help ease back discomfort. In one study, 64% of people reported a substantial decrease in back pain after instituting an exercise therapy program like walking.

Walking boosts energy levels. Just ten minutes of brisk walking is enough to boost your mood and energy for 1 to 2 hours. Studies show that those who exercise have more energy and a lower incidence of illness.

Walking fights the aging process. Women spend hundreds of dollars each year on cosmetics trying to look younger, but the best anti-aging formula doesn’t come in a bottle and it’s free.

To maximize the benefits of any aerobic exercise, you must sustain an activity for at least 20 to 60 minutes at each session. If you are out of shape, start with a 10–minute workout and gradually add 2 minutes a week until you reach your goal.

Before you begin your walk, take a few moments to warm up by stretching your major muscle groups. Then, if you would like to transform a leisurely stroll into a bona fide workout, follow these guidelines used by the famous marathon walker Ruth Artz:

Take long strides using your gluteal muscles (the muscles in the buttocks) to propel you forward.
Bend your arms slightly, swinging them as you walk.
Stand up straight with your abdominal muscles tucked in.
Maintain a pace at which you are breathing deeply but can still carry on a conversation, although you would prefer not to.
If your breathing becomes labored and conversation difficult, you are working out too hard. Anytime you feel out of breath or have any pain, slow down or take a break. If these problems persist, consult your doctor.

You needn’t make it your ambition to train and look like an Olympic athlete to reap the many health benefits of walking. What’s important is that you maintain a healthy weight and achieve a certain degree of conditioning. Even a leisurely walk for 20-30 minutes a day is beneficial. If you don’t have 20 minutes to spare, at least do two 10-minute walks. Just do it. The key to your success lies within yourself, so lace up your sneaks and put one foot in front of the other and you will be starting your own walking program for better health.

Tax Season Is almost Over !

2005-04-15T08:53:00.000-07:00

I hope everyone is surviving tax season and is not cramming at the last minute. Fortunately, I finished my taxes months ago:)

Today, I would like to talk about a new product we are carrying that I think is really cool, called The Denise Austin Powerbelt (picture below).

The Denise Austin Powerbelt is a total body workout. It was developed by one of the founders of The Walker's Warehouse His observation of watching people fitness walk without utilizing the upper body as part of the routine is what led to this innovative product.

The Powerbelt is simple. It consists of a padded belt that goes around the waist and two handles with cords that attach to the resistance packs that are secured to the belt. You simply put on the belt, grab the handles, and start pumping. It's that easy.

A lot of people use it for walking, but I tend to use it in the office sitting at my chair, or when jogging, or on the treadmill. Other uses include aerobics, karate, boxing, or stretching.

It really is a versatile product. It weighs less than two pounds, so it's great for traveling. I take it with me on business trips. When I stay hotels, all I have to do is pull it out and snap it on. No need to go to a gym and pay a one day membership.

The key benefit of the Powerbelt is how safe and convenient it is. Most fitness walkers that want to work the upper body use weights. The problems with hand weights are numerous, including strain on the back, the stress on ligaments in your arms, and what to do with the hand weights when your arms get tired. The Powerbelt is a great solution to those problems and more. The padded belt offers support for the back, the different resistance levels offer less strain, and when you get tired, just let go and keep on walking.

The Powerbelt is $89 and well worth it. No need for an expensive gym membership or other expensive workout equipment. A great fitness investment.

To learn more, go to The Denise Austin Powerbelt website

For a limited time, receive 10% your next order by using the coupon code CW0407 at checkout when prompted for a "% or $ Off Coupon."

Aerobic exercise like walking can improve memory power

2005-04-13T06:07:00.000-07:00

March 21, 2005
Provided by: Canadian Press
Written by: SHERYL UBELACKER

TORONTO (CP) - That old saying "use it or lose it" is taking on a whole new meaning when it comes to retaining the ability to remember and to focus attention as we age. In fact, research suggests that exercising both body and brain can turn that adage into "use it and gain it."

A recent U.S. study has found that older people who engage in simple aerobic exercise like walking have improved function in areas of the brain responsible for memory and attention - in part because of an expansion in brain tissue volume.

"We see increases in volume in different brain regions, and these are in 70-year-old brains," said Art Kramer, a psychologist and neuroscientist at the University of Illinois, who presented his findings Monday to a conference on aging and attention in Toronto. "And 10 years ago, I don't think people would have expected this. It was all downhill, not uphill."

In the 2004 study, Kramer and a large research team enrolled 60 healthy but unfit adults aged 60 to 80 for a six-month exercise program. Half began walking for 15 minutes, three times a week, and gradually increased their time to 60 minutes. The other group did toning and stretching exercises for six months.

The researchers then used magnetic resonance imaging to look at brain structure and function in both groups.

"We found that the group that got the aerobic training - the walking further and faster - improved the efficiency of neural networks that support attentional and memory processes," Kramer said. "That was due in part to increased brain volume . . . both in terms of grey matter and white matter." Grey matter consists of brain cells, or neurons, while white matter is made up of nerve fibres.

Kramer said the study could not determine whether the increased brain volume means that participants grew new brain cells - although animal studies have shown that exercise can lead to neuron growth - but he suggested there may have been at least a boost in synapses, or connections between nerve cells, and in blood vessels supplying oxygen to the brain.

The exercise group also had better short-term memory and an improved ability to focus on important information while excluding confusing or irrelevant stimuli around them, compared to the non-aerobic group, he said.

Another program in which Kramer was involved, with researchers at Johns Hopkins University in Baltimore, recruited seniors with low socio-economic status and poor education, "who weren't very engaged in life," to train as teaching assistants for primary school students.

Called the Exercise Corps, the volunteers in their 60s and 70s trained for two months to help kids with literacy and arithmetic as well as helping out in the library. They worked in Baltimore's inner-city schools for a minimum of 15 hours a week for six months.

"These were people who often stayed at home and didn't do much, watched the television," Kramer said. By the end of the study, the participants were showing changes in brain function, underscoring previous studies which show that having friends and social interaction leads to more successful aging and less decrease in memory and attention.

"This is a group that has a high transition rate to dementia because there's so little stimulation in their lives. And all of a sudden, their lives are transformed by this quasi-volunteer opportunity."

Kramer is also involved with General Motors in testing devices that would help older drivers react more quickly to avoid collisions caused by vehicles coming at them from ahead or the side, such as a car crossing an intersection against a red light.

Testing of volunteers aged 18 to 80, who were put into tough driving situations using vehicle simulators, found that "proximity warning devices" decreased older drivers' response time by about 30 per cent.

The devices include flashing LED displays on the dashboard and blasts of sound that indicate from which direction the object is approaching, he said. "They're devices that can provide you sort of an advance warning that maybe you should do something - hit your brake or accelerate or turn the steering wheel one way or the other to avoid a collision."

The two-day Rotman Research Institute conference ends Tuesday.

mBT Shoes Take over America

2005-04-12T11:21:00.000-07:00

Hi everyone. I thought I would let you know about a relatively new shoe that has come to market in the United States. They are called mBT, which stands for Masai Barefoot Technology. They have been in Europe for several years, but only in the United States for a year. They are a little weird at first, but I have to say that personally, I love them. They have a rocking motion that, when walking, propels you in a fluid motion. They also give your bum a good workout. You can feel them working. Give them a try and you'll see.

Here's a picture of the mBT Red shoe's we have available at The Walker's Warehouse
I own a pair of these, and I love them. I also get a lot of looks and comments about them. They are great to wear around town and at fairs and such.

Walking Still #1 Fitness Activity

2005-04-12T06:34:00.000-07:00

Following is an article from Sporting Goods Business.

Exercise Walking Still Tops Activity List

Fueled by 4% growth in 2004, exercise walking, remains the No. 1 participation activity surveyed by the National Sporting Goods Association, a position it has held for more than a decade. Data contained in NSGA's annual "Sports Participation – Series I and II" reports, which will be available later this month, show 84.7 million Americans walked for exercise in 2004.

Camping, which replaced swimming as the No. 2 activity in 2002, held on to that spot by attracting 55.3 million Americans in 2004. Swimming grew 2% to 53.4 million participants and held the No. 3 position. Exercising with equipment, which rose 4% to 52.2 million participants, continues to grow and challenge swimming for the No. 3 position. Bowling rounded out the top five with 43.8 million (+4.6%).

Classic fitness activities included in the survey showed healthy growth in 2004, ranging from 1% to 8%. "Although the fitness percentage increases may seem modest compared to other activities, fitness activities have such a large base that the increase of a few percentage points translates into millions of people," NSGA VP/information & research Thomas Doyle said.

The leader in percentage growth among fitness activities was working out at a club (31.8 million), up 8%, followed by aerobic exercising, with an increase of 5.1%. Aerobic exercising attracted 29.5 million participants in 2004.
Also showing increases were exercising with equipment (up 3.9% to 52.2 million) and running/jogging (up 3.2% to 24.7 million). Weightlifting showed the lowest growth, up 1.4% to 26.2 million participants.

With the exception of a 5.3% decline in tackle football, team sports fared better in 2004 than in 2003. Volleyball, which has been in a long-term decline, showed the strongest growth among team sports, up 3.3% to 10.8 million participants.

Basketball, the highest-ranking team sport (27.8 million) was flat. Second-ranked baseball (15.9 million) was up 2.9%; third-ranked soccer (13.3 million), up 2.2%; and fourth-ranked softball (12.5 million) declined less than 1%.

For this survey, a participant is someone age seven or older who takes part in the sport or activity more than once in a calendar year. "Sports Participation in 2004 – Series I and II" cover 45 sports, recreation and fitness activities.

These reports have been published by NSGA for more than 20 years. They provide data on total 2004 participation, frequency of participation, and average number of participation days. Single-time participation, which is not counted in the total, is included separately.

For more information on pricing for these and other NSGA research reports, please contact the NSGA Research Department, (800) 815-5422, ext. 108, or e-mail: info@nsga.org. Information is also available on the NSGA web site, www.nsga.org.

Hello and Welcome

2005-04-11T11:37:00.000-07:00

Hi everyone and welcome to The Walking and Fitness Walking Resource. I hope that everyone finds this information useful. If you have any suggestions or links you would like to be posted on the topic of fitness walking, please let me know.

To begin with, I found a great link that gives you the heads up on what to do before beginning a walking program.

The Walking Site

I will post daily my findings and any other relevant materials. Thanks for stopping in. I hope you come back often.