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1 MSU Extension Publication rchive rchive copy of publication, do not use for current recommendations. Up--date information about many pics can be obtained from r local Extension office. ing Your Way Fitness Michigan State University Service North Central Regional Publication dapted from a Virginia Extension Service Bulletin prepared by Gaynelle Hogan, Consumer Health Education; Doris Richarson, Michigan State University Extension pril pages The PDF file was provided courtesy of the Michigan State University Library Scroll down view the publication.

2 li,'i TNESS7 NESS 7 ri: ' Jt r' North Central Regional Extension Publication No F f; t *t- q l:i - # a.,.f\r x # r ~alk:io:g yo Ul~ w:a,-y' fitnes, fitnesss

merica merlca is is walking. ccording is now national fitness now the the single single most national fitness studies, studies, walking is popular popular adult in this say, S?

3 merica merlca is is walking. ccording is now national fitness now the the single single most national fitness studies, studies, walking is popular popular adult in this say, S?y, adult exercise in this country. country. You You might might be be tempted "ing is... well, it's just walking," it's just but more is not not really really exercise, exercise, it's it's...well, walking," but persons are idea whose more persons are discovering discovering that is an an idea that walking is time time has has come. not? t's t's safe. t's easy. t makes makes us come. nd why why not? safe. t's easy. t great. look feel great. nd, it doesn't cost anything. it look feel nd, cost anythi.tg. can proper pace can determine the the proper distance distance by by experimenting. 've been f 've been inactive for for a long time, rime, it it will will take take time time get in shape. get shape. Build Build up up slowly. slowly. Try Try set set goals-otherwise will be be tempted push rself tempted push quickly o o far far o o quickly exercise be enjoyable. will cease cease be enjoyable. Why Whv? What happens r body walk? as as walkl Studies show that, that, when done done briskly on a regular regular schedule, walking: mproves circulation circulation. mproves r heart helps r heart lungs work work more more efficiently. efficiently.. Burns off calories calories help help lose lose extra extra pounds or or helps stay r ideal stay at at r ideal weight. n n average average 1S0-pound 1O-pound person walking at at aa speed of about about 2 per hour miles per miles hour will will use use up around around calories calories in in an hour. E.ases tension. tension. You. Eases You can can walk think-or think-or walk walk ro not nor think. think. ing ing irons irons away anger anger tension. more Gives more energy.. Gives energy. ing ing for Physical Phvsical Fitness What What makes makes aa walk walk a workout? t's largely aa matter of t's largely pace pace distance. distance. When When are are walking exercise, exercise, don't stroll, stroll, sp sp window shop shop or or visit. visit. You You move out out at aa steady steady clip clip that that isis brisk r heart enough enough make make r heart beat faster faster cause breathe more more deeply. Here Here are are some some tips tips help good walking develop develop aa good style: r head Keep r head erect. Keep erect back back straight let let r arms arms swing loosely loosely at at r sides. relaxed, breathe deeply. Stay relaxed, take take comfortable comfortable steps. lways l l on r HEEL. lways on r HE,EL roll ro11 forward, finally pushing off the the ball ball of r foot. ing flat-footed foot. flat-footed or on on the r feet the balls of r feet may cause cause fatigue fatigue or or soreness. soreness. es should should point. Your es straight ahead. straight ahead. "Toeing-in" "Toeing-in" "eing-out" are "eing-out" are inefficient cient ways of walking may aggravate or may or contribute joint problems. leg/hip leglhip joint problems.? HOW FOV/Lh"? FR FST OFTEN. Questions about about how how far, far, how fast should fast how how often walk can can be be answered by bv listenr body. ing r body. No No one one can exactly tell tell exactly how how far far or or how fast fast walk walk at the start, at the start, but but HOW FR? You You may may want by walking for start for just a start by few few minutes minutes then then gradually increasing increasing the the time. time. (Note the sample walking program program on on last page.) ing needs page.) needs be be done for for at at least minutes minutes if if r body body is is achieve achieve any any "training effect." effect. " HOW FST? The The speed speed at walk which which walk is is less less important important devote than the the time time it, although although it it isis recommended that walk briskly as r conwalk as as briskly as r permits. The dition dition permits. The "talk test" find can can help help find the the right pace. pace. You You should be able able carryon carry on aa conversation while walking. are walking. f are o 're going breathless talk, talk, 're 'S7hen o o fast. fast. When walking, walking, should develop develop dizziness, dizziness, pain, nausea nausea or or other other unusual unusual sympms, ms, slow slow down down or or sp. sp. f r problem persists, r physiproblem persists, see see r cian cian before before walking again. HOW OFTEN? OFTEN Regularity Regularity is the key. key. To be be effective, effective, most authorities authorities agree agree that that should exercise exercise at at least three times times aa week, week, preferably on alternate days. days. Fitness cannot be sred. -\

4 WarDling Up for Your t: ' Bending stretchring exercises. Bending apd stretching before aa workout tight woikout loosen up up tight muscles prepare the the joints ioints prcp*re heart lungs for,lungs mor stren heart str rr'.. for more uous r4oxrs exercise. The same same stretching sttqtching exercise. The exercises afterafter aa workout workout help the gradually' body body cool on{ cool down down gradually reduce musile reduce the the likelihood of muscle soreness the next next day. $oren ss the :. ' Don't compete compete with Dontt try others walking. Even others when walking. individuals of similar ages ages build vary in their vary widely widely in capacity for obfor exercise. Your oh jectives should be steadily performance, improve r performance, not walk farther or or faster not than someone someone else. Warm Warm Up Up Cool Down Cool Dow-n Begin each exercise exercise session Begin each with minutes minutes of bend~ bendwith ing, stretching the ing, twisting twisting head, legs head, arms, arms, shoulders, shoulders, legs ankles. These exercises will will give ankles. These r body limber body aa chance chance get r r circulation up, circulation going up, get loosen muscles loosen up up muscles joints. joints. ll ll stretching stretching should done done slowly slowly without without bouncy, jerky jerky motions. fter fter exercising, exercising, slow down gradually by by walking slowly. f slowly. f have have been been walking briskly or jogging, repeat r stretch~ repeat r stretching ing limbering exercises r muscles. loosen up up r Some FOOTnotes pair of shoes good pair is the good shoes is only only special equipment equipment required for shoe that for walking. walking. Choose aa shoe is provides provides is comfortable comfortable good good support. Cushioned shoes support. Cushioned with a slightly elevated heel heel with a arch are preferable. arch supports supports are Good running shoes are good shoes are walking shoes. Select loose, loose, comfortable clothes r walks. for r walks. n cold clothes for weather, it's it's better wear several light clothing several layers of light than one two heavy layers. one or or two The extra layers help trap The extra layers help heat, shed they are are easy easy heat, they if get o get maino warm. warm. To main~ tain body heat, tain the proper body always during cold wear aa cap cap during always wear weather. Here few hints are aa few help develop a Flere are program! walking program: : 1 1. o 2. 4 ' 3. Ji ffi 4. :,'Silarm Warm up before begin, begin, paying special attention the stretching the backs of the legs thighs. lso be sure cool be legs thighs. iool down slowly., get get tired, slow Don't push push rself. f are down. do*n. Try the "talk test." f are o breathless carryon carry on aa conversation, breafhless 're going o fast! fastl don't Valk regularly. regularly. f exerci.se at donrt exercise least three three times tirn.*es a a week, week, won't experience as perience as many rnany of the the benefits of physical activity regular physical could, or acdvity as a$ could, make progress make as as much progress. 'Wear light~ lvatch out Watch cars. Wear out for iightfor dogs dogs cars. colored clothes or duior aa reflecting b dur: ing that drivers drivers can can see so that see. ing darkness so Face. Fu.e oncoming traffic ttuffi. do do not noi assume uri,r** that drivers the, will notice on the diiveis will roadway. ia$d.##u-r are looking REMEMBER: if looki.tg for REMEMBER: if path aa path can walk fitness, fitness, walk there!

Warm Warm up Target zone exercising exercising Cool Cool down down Total time 1 1 min. Then Then walk walk briskly min. Then Then walk slowly slowly min. 1 1 min min.. - Repeat Repeat above patte rn.

5 Warm Warm up Target zone exercising exercising Cool Cool down down Total time 1 1 min. Then Then walk walk briskly min. Then Then walk slowly slowly min. 1 1 min min.. - Repeat Repeat above patte rn. pattern. B B Sample ing ins Program Repeat above Repeat C pattern. C program Continue with at least three exercise sessions during each week of the program The following guidelines for suggested suggested guidelines aa walking program were were developed by by the National nstitute of National nstitute Health published in in the publication Exercise Exercise Your Heart. Your just are f are just beginning aa walking program, it gram, be a it might might be good pattern good follow. 2 min. briskly min. briskly 77 min. min min. 3 min. briskly min. briskly 99 min. min. 19 min. 4 min. briskly 11 min. min. briskly 11 min min. min min. min. briskly 13 min. min. briskly 13 min. 1 min. min. briskly briskly 1 min. min min.. min. briskly 18 min. briskly 18 min min. min. min. briskly min. min min. min. min. briskly min. min min. min. min. briskly min. min min min. 28 min. min. briskly 28 min min. 12 slowly min. min. briskly min. min min Resources: Resources: 2 2 min. ~ / ( 1. Specialist, Extension Specialist, Hogan, Virginia Virginia Cooperative 1. Plan Your Way Wuy Fitness: Fitness: Gaynelle Gaynelle Hogan, P[an Your 84,979. Consumer Extension Publication 84, Health Education, Virginia Cooperative Consumer Health Published Published by the Cooperative Extension Service at Mich igan State Michigan University also sponsored the Extensponsored by the sion of Kansas, Services of sion Services Missouri, Nebraska, Nebraska, North Dakota South South Dakota in cooperation with Extencooperation with sion U.S. Departsion Service, Service, U.S. ment of griculture, griculture, Washingn Washingn DC. 2. Specialist, Extension Specialist, Z. On Wear, Wear, Dr. Dr. Beatrice Kalka, Virginia Cooperative On the the Run, What Clothing 831, Textiles, Virginia Extension Publication 831, Textiles, Virginia Cooperative 3. Physical Fitness Fitness Sports, on Physical President's Council Council on Pleasure, President's 3. ing for for Exercise Exercise Pleasure, (single copy Washingn, D.C. Z)ZU (single copy free). D.C free copy, For For free pages, pages, May May No B Fleart, NH NH Publication, No. Exercise Your Heart, 4. Exercise write CO EE, Pueblo, CO nformation Center, Department EE, write Consumer Consumer nformation 1981 by. by Current nnovations, nc. 2, Ocber from Current Health 2, Ocber O ing, from Reprinted by Further reproduction prohibited. by permission. Further dapted from Gaynelle Hogan, Extension by Gaynelle from aa Virginia Extension Service bulletin prepared by Specialist, Consumer Health Education. t t Michigan State State University, contact Doris Lansing East Lansing'-" Richardson, Extension Home 103 Human Fluman Ecology Bldg., East Flome Economics Economics Program, 103 M M Programs Extensn Programs of the the Cooperative activities activities of potential clientele lable Service clientele without Service are all all potential are avai available regard origin, or hicap. race, color, sex, sex, national origin, Reprinted Reprinted 4:87-2M-KMF-RP 4:87-2M-KMF-RP Price $.20 free Single copy copy free Michigan residents residents n cooperation with NCR Educational Materials Project ssued work. of Cooperative Cooperalive Extension Extension work. lssued in in furtherance lurtherance of cts 1914 in in May 88 June June 30, 30, 1914 of May cts of of Congress Congress of cooperation griculture Department of griculture cooperation with the U.S. Department Cooperative lllinois, ndiana, lndiana, owa, lowa, Exlension Services Services of llinois, Dakota, Nebraska, North Dakota, Kansas, Kansas, Minnesota, Minnesota, Missouri, Nebraska, W. J. Wisconsin. W. J. Moline, Ohio, Dakota, Wisconsin. Ohio, South Soulh Dakota, Service, Michigan Michigan State Direcr, Direcr, Cooperative Service, East Lansing, Michigan Michigan University, University, East

MSU Extension Publication Archive. Scroll down to view the publication.

MSU Extension Publication Archive Archive copy of publication, do not use for current recommendations. Up-to-date information about many topics can be obtained from your local Extension office. Walking