Walk Yourself Fit

Walking is my favorite form of exercise because it's effective at blasting fat and I can do it anywhere without having to worry about equipment or a gym membership; pollution and city traffic, however, is another story.  The benefits of walking include the following:

Improved cardiovascular function

Reduced body fat – especially in the abdomen

Lowered blood pressure

Improved HDL cholesterol

Reduced risk of stroke

Helps to alleviate stress

Reduced Type 2 Diabetes

Helps to fight depression

 

Just about everyone can start a walking program as it is safe for most people but consult with your physician if:

You have a family history of cardiovascular disease

You are overweight or obese

If you smoke (what!? Still?) or have smoked within the past 6 months (congrats if you have stopped!)

If you are new to exercise

If you answer “yes” to one or more questions on the Physical Activity Readiness Questionnaire (PAR-Q)

 

For healthy adults under age 65, the American College of Sports Medicine (ACSM) and the American Heart

Association (AHA) recommend basic guidelines of 30 minutes of moderate cardiovascular exercise five days a

week or 20 minutes of vigorous exercise 3 days a week.  Moderate intensity will allow you to maintain a

breathy conversation. 

 

If you are new to exercise and cannot complete 30 minutes of continuous walking at a moderate intensity,

shorten the length of your walk and gradually increase the duration as your endurance improves.   ACSM

research found that performing three 10-minute bouts of exercise over the course of a day is beneficial.

 

Preparing for The Walk for Team Walker

 

The Walk for Team Walker is just under a month away.  I rate the intensity level of this walk as low because it is a 2K,

the pace of the walk will be slow to moderate and the terrain is level.  Here's a list of my top 5 tips for participating in this walk:

1. If you are new to distance events, begin your training slowly and train specifically

2. Be sure to eat properly before the walk and drink water before, during and after the walk.  In this case, eat a balanced breakfast  a few hours prior to the walk.

3. Warm up and stretch before the walk and stretch thoroughly after the walk.

4. Wear the right footwear. In this case, walking shoes or cross-trainers are best.

5. Be mindful of your posture as you walk. Stand upright with your neck and shoulders relaxed.  Keep a natural curve in your back and your belly pulled in without holding your breath. Contracting your abs will prevent or reduce back pain.

 Please email me if you need personal advice or information.  Chesna@FitEsteem.com