Walking ... a step in the right direction.Why walk? Walking is one of the easiest ways to exercise. You can do it almost anywhere and at any time. Walking is also inexpensive. All you need is a pair of comfortable shoes. Walking will: * Give you more energy * Make you feel good * Help you to relax * Reduce stress * Help you sleep better * Tone your muscles * Help control your appetite * Increase the number of calories your body uses. For all these reasons, people have started walking programs. If you would like to start your own program, read and follow the information provided in this pamphlet pamphlet, short unbound or paper-bound book of from 64 to 96 pages. The pamphlet gained popularity as an instrument of religious or political controversy, giving the author and reader full benefit of freedom of the press. . Is it okay for me to walk? Answer the following questions before you begin a walking program. * Has your doctor ever told you that you have heart trouble? * When you exercise, do you have pains in your chest or on your left side (neck, shoulder or arm)? * Do you often feel faint faint (fant) syncope. faint n. An abrupt, usually brief loss of consciousness; an attack of syncope. adj. Extremely weak; threatened with syncope. or have dizzy spells? * Do you feel extremely breathless breath·less adj. 1. Breathing with difficulty; gasping: was breathless from running. 2. Marked by the suspension of regular breathing, as from tension or excitement: after mild activity? * Has your doctor told you that you have high blood pressure? * Has your doctor told you that you have bone or joint problems, like arthritis arthritis, painful inflammation of a joint or joints of the body, usually producing heat and redness. There are many kinds of arthritis. In its various forms, arthritis disables more people than any other chronic disorder. , that could get worse if you exercise? * Are you over 50 years old and not used to a lot of exercise? * Do you have a condition or physical reason not mentioned here that might interfere with an exercise program? If you answered yes to any of these questions, please check with your doctor before starting a walking program or other form of exercise. How do I start a walking program? It is important to design a program that will work for you. In planning your walking program, keep the following points in mind: * Choose a safe place to walk. Find a partner or group of people to walk with you. Your walking partner(s) should be able to walk with you on the same schedule and at the same speed. * Wear shoes with thick flexible soles that will cushion Cushion In the context of project financing, the extra amount of net cash flow remaining after expected debt service. cushion See call protection. your feet and absorb shock. * Wear clothes that are right for the season. Cotton clothes for the summer help to keep you cool by absorbing sweat and allowing it to evaporate e·vap·o·rate v. 1. To convert or change into a vapor; volatilize. 2. To produce vapor. 3. To draw or pass off in the form of vapor. 4. . Layer your clothing in the winter, and as you warm up, you can take off some layers. * Stretch before you walk. See the warm up exercises included in this brochure. * Think of your walk in three parts. Walk slowly for 5 minutes. Increase your speed for the next 5 minutes. Finally, to cool down, walk slowly again for 5 minutes. * Try to walk at least three times per week. Add 2 to 3 minutes per week to the fast walk. If you walk less than three times per week, increase the fast walk more slowly. * To avoid stiff or sore sore (sor) 1. popularly, almost any lesion of the skin or mucous membranes. 2. painful. bed sore decubitus ulcer. muscles or joints, start gradually. Over several weeks, begin walking faster, going further, and walking for longer periods of time. * The more you walk, the better you will feel. You also use more calories. A sample walking program and examples of stretching exercises are shown on the back. Safety tips Keep safety in mind when you plan your route and the time of your walk. * Walk in the daytime Daytime may refer to:
or at night in well-lighted Adj. 1. well-lighted - provided with artificial light; "illuminated advertising"; "looked up at the lighted windows"; "a brightly lit room"; "a well-lighted stairwell" illuminated, lit, lighted areas. * Walk in a group at all times. * Notify your local police station of your group's walking time and route. * Do not wear jewelry jewelry, personal adornments worn for ornament or utility, to show rank or wealth, or to follow superstitious custom or fashion. The most universal forms of jewelry are the necklace, bracelet, ring, pin, and earring. . * Do not wear headphones Wear Headphones (GR001), released on September 23, 2006, is a collection of songs written by Daniel Folmer from 2002 - 2006. 'The majority of songs were recorded by John Congleton of the pAper chAse in Dallas, TX and Denton, TX. . * Be aware of your surroundings. How do I warm up? Before you start to walk, do the stretching exercises shown here. Remember not to bounce 1. bounce - (Perhaps by analogy to a bouncing check) An electronic mail message that is undeliverable and returns an error notification (a "bounce message") to the sender is said to "bounce". 2. bounce - To play volleyball. The now-demolished D. C. when you stretch. Perform slow movements and stretch only as far as you feel comfortable. Side Reaches Reach one arm over your head and to the side. Keep your hips steady and your shoulders straight to the side. Hold for 10 seconds and repeat on the other side. Wall Push Lean your hands on a wall with your feet about 3-4 feet away from the wall. Bend one knee and point it toward the wall. Keep your back leg straight with your foot flat and your toes pointed straight ahead. Hold for 10 seconds and repeat with the other leg. Knee Full Lean your back against a wall. Keep your head, hips, and feet in a straight line. Pull one knee to your chest, hold for 10 seconds, then repeat with the other leg. Leg Curl Pull your foot to your buttocks buttocks /but·tocks/ (but´oks) the two fleshy prominences formed by the gluteal muscles on the lower part of the back. with your opposite hand. Keep your knee pointing straight to the ground. Hold for 10 seconds and repeat with the other foot. Taking the First Step Walking right is very important. * Walk with your chin up Verb 1. chin up - raise oneself while hanging from one's hands until one's chin is level with the support bar chin gymnastics, gymnastic exercise - a sport that involves exercises intended to display strength and balance and agility and your shoulders held slightly back. * Walk so that the heel heel (hel) calx; the hindmost part of the foot. cracked heels pitted keratolysis. heel n. 1. of your foot touches the ground first. Roll your weight forward. * Walk with your toes pointed forward. * Swing your arms as you walk. A sample walking program Warm Up Fast Walk Cool down Total Time Time Time Time WEEK 1 Walk slowly Walk briskly Walk slowly 5 min. 5 min. 5 min. 15 min. WEEK 2 Walk slowly Walk briskly Walk slowly 5 min. 8 min. 5 min. 18 min. WEEK 3 Walk slowly Walk briskly Walk slowly 5 min. 11 min. 5 min. 21 min. WEEK 4 Walk slowly Walk briskly Walk slowly 5 min. 14 min. 5 min. 24 min. WEEK 5 Walk slowly Walk briskly Walk slowly 5 min. 17 min. 5 min. 27 min. WEEK 6 Walk slowly Walk briskly Walk slowly 5 min. 20 min. 5 min. 30 min. WEEK 7 Walk slowly Walk briskly Walk slowly 5 min. 23 min. 5 min. 33 min. WEEK 8 Walk slowly Walk briskly Walk slowly 5 min. 26 min. 5 min. 36 min. WEEK 9 Walk slowly Walk briskly Walk slowly 5 min. 30 min. 5 min. 40 min. If you walk less than three times per week, increase the fast walk time more slowly. |
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