WVWCI BIGGEST LOSER WEEK 3: WALKING BASICS DRESS FOR SUCCESS

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Gabriel Ralf Hancock
5 years ago
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1 DRESS FOR SUCCESS Make sure you dress appropriately for walking. The following items will help you judge what to wear: Wear shoes with proper arch support, a firm heel, and thick, flexible soles that will cushion your feet and absorb shock. Wear clothing that will keep you dry and comfortable. Look for synthetic fabrics that absorb sweat and remove it from your skin. For extra warmth in winter, wear a knit cap. To stay cool in summer, wear a baseball cap or visor. Wear sunscreen and sunglasses to help block the suns harmful rays. Socks are important! They should be comfortable. High-tech fibers are preferred over cotton because they prevent blisters by keeping the feet drier. Allow time in your busy schedule to follow a walking program that will work for you. Keep the following points in mind as you plan to walk: Find a partner or group of people to walk with you in a safe place. Your walking partner(s) should be able to walk with you on the same schedule and at the same speed. Think of your walk in three parts. Warm up by walking slowly for 5 minutes. Then, increase your speed and do a fast walk. Finally, cool down by walking slowly again for 5 minutes. Try to walk at least three times per week. Each week, add 2 or 3 minutes to your walk. To avoid stiff or sore muscles and joints, start gradually. Over several weeks, begin walking faster, going further, and walking for longer periods of time. Keep track of your progress with a walking journal or log. The more you walk, the better you may feel and the more calories you will burn. Experts recommend 30 minutes of moderate intensity physical activity on most, if not all, days of the week. If you cannot do 30 minutes at a time, try walking for shorter amounts and gradually working up to it.

2 PERFECT YOUR WALK A proper walking technique is important. Follow the guidelines in the picture below to get the most out of your walk. Walk with smooth movements. As you walk forward, roll your foot from heel to toe. Avoid coming down hard with your heel on the ground. Try to keep your elbows at an 85 to 90 degree angle. Try to keep your toes pointed forward. Keep knees soft and pointing forward. To avoid stiff or sore muscles and joints, start gradually. Keep a brisk pace. Walk as if you are late to an appointment. Breathe freely. You are overexerting yourself if you cannot talk while walking and are out of breath. Do light stretching after your warm-up and cool-down. Hold Your Head up high. Move sholders naturally, freely. Focus your eyes 15 feet to 20 feet in front of you. Keep your chin parallel to the ground. Swing your arms in a natural motion while walking briskly. Gently tighten stomach muscles. Tuck your pelvis under your torso. Position your feet parallel to each other, if comfortable, and a sholder-width apart.

3 BENEFITS OF WALKING Walking is one of the easiest ways to be physically active. You can do it almost anywhere and at any time. Walking is also inexpensive all you need is a pair of shoes with sturdy heel support. The fall weather gives you a great opportunity to increase your daily walking. Walking can: Increase your metabolism which helps to shed pounds and abdominal fat. Regular activity can help you lose weight or maintain a healthy weight. Reduce your risk of heart disease or improve the physical functioning of your heart, especially if you have had a heart attack or bypass surgery. Increases your high-density lipoproteins (your HDLs, the good cholesterol) and lower your triglyceride levels. Reduce your risk of colon cancer. By increasing your metabolism, you decrease the amount of time that waste stays in your intestines. Lower high blood pressure and reduce your risk for a stroke. Control blood sugar (glucose) levels. Improve your bone density, which reduces your risk for osteoporosis and fractures. Give you more energy and make you feel good. Reduce stress and help you relax. Tone your muscles. Increase the number of calories your body uses. Improve your stamina and your fitness. Lower your risk of chronic conditions, such as high cholesterol and type 2 diabetes. Slow the aging process, helping you to look and feel younger than your actual chronological age. Help you get a more restful sleep because of an active lifestyle. Reduce your risk for breast cancer. Prevent and control symptoms of depression. Help control joint swelling and pain from arthritis.

TOP TEN REASONS TO WALK 1. Walking prevents type 2 diabetes. Walking 150 minutes per week and losing just 7% of your body weight (12-15 pounds) can reduce your risk of diabetes by 58%. 2. Walking strengthens your heart.

4 TOP TEN REASONS TO WALK 1. Walking prevents type 2 diabetes. Walking 150 minutes per week and losing just 7% of your body weight (12-15 pounds) can reduce your risk of diabetes by 58%. 2. Walking strengthens your heart. Walking more than two miles a day can reduce death rates in men by 50%. Women who walk three hours or more per week reduce their risk of a heart attack by 35%. 3. Walking is good for your brain. Walking can help you think more clearly. 4. Walking is good for your bones. Walking is effective in slowing the rate of bone loss from the legs 5. Walking helps ease symptoms of depression. Walking for 30 minutes, three to five times per week for 12 weeks can reduce symptoms of depression by 47%. 6. Walking reduces the risk of breast and colon cancer. Exercise increases quality of life and reduces death rates. 7. Walking improves your health. Walking just three times a week for 30 minutes can significantly increase your health. 8. Walking in short bouts improves fitness, too! Short bouts of brisk walking (three10-minute walks per day) resulted in improvements in fitness and were as effective as long bouts (one 30-minute walk per day). 9. Walking improves physical function. Walking improves fitness and physical function and prevents physical disability in older persons. 10. Walking is free!

5 STAY MOTIVATED! It takes time to see changes and develop a habit so do not get discouraged. Work toward your goals without focusing on past experiences. Motivation and support are important for any lifestyle change. Reward yourself for small victories that help you get to your goal. Rewarding yourself will help you to stay motivated. Here are some other ways to help keep you motivated: Walk with a friend; make it a positive social experience. Walk with a partner so someone holds you accountable. Listen to music that gets you up and moving. Reward yourself when you meet your goals. Buy yourself a new exercise outfit when you reach a goal. Every time you exercise put a dollar in a jar. Use that money to do something fun. Look for walking events like 5K charity walks or a mini marathon. Look for ways to make walking fun. Know that you are helping yourself become healthier! You will feel better after exercising. Join a recreation sports team so you are committed to showing up for your team. Vary your routine so you do not get bored. Don t expect yourself to be perfect all the time. Don t compare yourself to others. Keep track of your progress and everything you accomplish in a daily journal. Make exercising as convenient as possible. Walking is excellent stress relief. Look at a before starting exercise picture of yourself and then look at yourself in the mirror. There will never be more time in the day. It is up to you to plan ahead and prioritize to make physical activity happen. If you cannot do it all at once, break it up into ten minute intervals.

... Participant Guide

... Participant Guide Welcome! Congratulations on taking the first step to a healthier you! We hope this program will help you make physical activity a regular part of your everyday life. Why walk? We