Walking for Health

THERE`S AN EXERCISE PROGRAM THAT DOESN`T COST ANY MONEY... CAN HELP REDUCE YOUR RISK OF INJURY AND DISEASE... AND THAT YOU ALREADY KNOW HOW TO DO. METTLER CENTER WE`RE TALKING ABOUT WALKING FOR EXERCISE WITH BETH YOUNG OF THE METTLER CENTER THIS MORNING. 1. Before beginning any exercise program, you should always consult your MD. 2. Walking is cardiovascular exercise meaning that the heart rate is elevated. 3. It is great because it is low impact and offers a many health benefits which are as follows: Lowers your blood pressure Reduces the risk of heart disea se and stroke Improves your mood and outlook on life Actually increases your energy levels Burns Calories Strengthens your bones Reduces stress and helps you sleep better Reduces the risk of certain cancers and diabetes 4. The best thing about walking is that is free. You can walk practically anywhere, with family or friends or by yourself. Q: WHAT DO YOU NEED TO GET STARTED WALKING FOR EXERCISE? You want to make sure that you have proper footwear and loose fitting clothes. Q: WHAT IS THE PROPER FORM FOR WALKING? You want to make sure that you also maintain proper form. Meaning that your spine is neutral. Pull your naval to spine. Chest is lifted and shoulders are relaxed. Arms are bent and relaxed at your side. It is a heel to toe strike. Take shorter steps and the natural length of the ste p will occur naturally. Nice fluid movement. Q: HOW MUCH TIME DO YOU RECOMMEND? Amercian College of Sports Medicine (ACSM) recommends aerobic exercise 3-5 times per week with a 5-10 minute warm-up. Walker should maintain individualized intensity for 35-45 minutes. Begin to decrease intensity towards end of workout with a 5-10 minutes of stretching. Q: YOU HAVE A PROGRAM TO HELP PEOPLE EASE INTO EXERCISE, AND IT HELPS MONITOR YOUR HEALTH? If someone is new to exercise, they could follow the Mettler Walk Safe Program. This is a very gradual progression. This walking program is designed to safely help you to progress from a beginning exerciser to a consistent, fit exerciser! Here are some important things to remember as you make plans to begin this walking program: Get your doctor`s permission to begin this program. Report any unusual symptoms to your doctor while participating in this program. If you feel short of breath, pain in the chest, arm or back area, dizziness, unusual fatigue, nausea or any other unusual symptom, you should stop exercising and evaluate your need to report to your doctor or the emergency room of your local hospital. Carry a cell phone in the event you need to seek help while walking in rural or remote areas. Carry with you identification and information regarding important medical conditions you may have. In the event you should become unconscious, medical professionals will need to find this information. Purchase new shoes! This is the front line defense against foot and leg injuries! Ask a professional for sturdy, supportive walking or running shoes. Be wary of inexpensive exercise shoes. Unfortunately, good shoes will cost. But the cost will be much less than the time it takes to recover from one of many injuries which can occur during the walking program. Drink plenty of water prior to and during your walk to prevent dehydration, especially in warmer weather. YOU CAN CONTACT METTLER CENTER FOR MORE INFORMATION