Walking your way to a Better You!

1. Walking your way to a Better You! Promoting a Healthy Lifestyle through diet and exercise

2. Walking Walking, jogging, or running happens to be the simplest and cheapest kind of cardiovascular workout. This can be done in the neighborhood parks, along neighborhood lanes, in the mall or even within one’s own home. Walking briskly for 15-20 minutes is the best way one can initiate exercise The Key: Begin slowly and then steadily increase the stride and increase the pace.

3. Why Walk? Studies have shown that after age 25, the body loses muscle mass at a rate of 4% of its remaining mass per decade. And after age 50, the muscle mass is lost by 10% each decade. This affects such things as your heart (hence it is a muscle), mobility as well as decreasing your metabolism which can lead to weight gain. The only way to prevent this is to exercise! 6 Benefits of regular exercise: • Can improve your mood • Combats chronic diseases • Helps to manage your weight • Helps to strengthen your heart and lungs • Exercise promotes better sleep • Exercise can be, FUN! http://www.aces.edu/dept/extcomm/specialty/graphics/exercise1.jpg

4. The Rate of Perceived Exertion (RPE) You can gauge your intensity level of easy, moderate or intense using the Rate of Perceived Exertion Scale Here is what the numbers mean: RPE 1-2 Very easy; you can converse with no effort.RPE 3 Easy; you can converse with almost no effort.RPE 4 Moderately easy; you can talk comfortably with little effort.RPE 5 Moderate; talking requires some effort.RPE 6 Moderately hard; conversation requires quite a bit of effort.RPE 7 Difficult; conversation requires a lot of effort.RPE 8 Very difficult; conversation requires maximum effort.RPE 9-10 Peak effort; no-talking zone

5. Pedometers… A pedometer is a great tool to help you track the number of steps you are taking each day. It is also a great motivator. The recommended daily steps for most is 10,000 per day. 1 mile is approximately 2000 steps If 10,000 is too much, start out slow and increase by 500 steps each day until you reach the 10,000 step goal. Activities and Step equivalents per 15 minutes: Bowling—3636 Bicycling—3636 Water Aerobics—3182 Golf—2045 Cooking—909 House Cleaning—1364 Gardening—1818 Raking Leaves—1818

6. The Proper Walking Form:

7. Picking the Right Shoe If you want to be kind to your feet while getting the most from your walks, you should spring for a pair of quality walking shoes. 3 Things To Look For In Good Pair of Shoes: • Flexible • You must be able to bend and twist the shoes. • 2. Flat • Walking shoes should have a relatively flat heel. • 3. Heel Not Flared • Since walkers strike with the heel first, you • do not want a big flared heel. In fact, a slightly • undercut heel is preferred. http://img.epinions.com/images/opti/bf/9b/pr-Walking_Shoes-New_Balance_Walking_Shoes_For_Women_716-resized200.jpg

8. Exercise Recommendations You should do some type of aerobic activity for at least 30 minutes on most, and preferably, all days of the week. You should also do resistance, or strength training 2 days per week. End By: Begin By: Cooling down with more stretching for 5 minutes when you finish exercising. Cool down longer in warmer weather. Warming up for 5 minutes before each exercise session. Walking slowly and stretching are good warm-up activities.

9. Stretching

10. Good Strength Training Exercises Bicep Curl: Chair Squat: • Hold a weight in each hand with your arms at your sides. • 2. Bend your arms at the elbows • 3. Lift the weights to your shoulders and then lower them to your sides. • Begin by sitting in the chair. • 2. Lean slightly forward and stand up from the chair • Try not to favor one side or use your hands to help you.

11. Shoulder Raises: Wall Pushups: • Hold a weight in each hand with your arms at your side • 2. Shrug your shoulders up toward your ears and then lower them back down • Place hands flat against the wall • 2. Slowly lower body to the wall • 3. Push body away from wall to return to starting position

12. Strength Training Continued.. Each exercise should be done 8 to 10 times for 2 sets. REMEMBER TO: - Complete all movements in a slow, controlled fashion. - Don't hold your breath. - Stop if you feel pain. - Stretch each muscle after your workout.

13. 10 Ways to Slip in Exercise 1. Take a 10-minute walk after breakfast, lunch, and dinner to reach the goal of 30 minutes per day. 2. Park your car in the farthest spot when you run errands. 3. Walk your dog. 4. Do yard work. 5. Wash your car by hand. 6. Pace the sidelines at kids' athletic games. 7. Ask a friend to exercise with you. 8. Walk briskly at the mall. 9. Take the stairs instead of the elevator 10. Make a commitment—signing up for a 5K run/walk

14. Hydration Fluid is needed by the body on a regular basis to take nutrients to various parts of your body and to carry waste products away. Without enough fluid you reduce concentration, coordination, strength and stamina. Each day the body needs 10-15 cups of fluids Determine your fluid needs: weight (pounds) / 2 = the ounces of water needed.

15. Sports Drinks Sports drinks can be helpful to people who are exercising at a high intensity for 60+minutes. Fluids supplying 60 to 100 calories per 8 ounces helps to supply the needed calories required for continuous performance A new study shows that plain old low-fat chocolate milk may be as good -- or better -- than sports drinks at helping your body recover from intense periods of exercise. In conclusion: Sports drinks are only needed during long, intense periods of exercise

16. Review • Exercise at least 30 minutes on most days of the week • Do strength training twice per week • Walking, jogging, running are easy and inexpensive ways to exercise • Maintain proper form for any exercise • Warm up, stretch, exercise and cool down for each exercise session • Hydration is important for health and exercise