Transcript Walking your way to a Better You!

Walking your way to a
Better You!
Promoting a Healthy Lifestyle
through diet and exercise
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.
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:
1.
2.
3.
4.
5.
6.
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
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
RPE 3
RPE 4
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9-10
Very easy; you can converse with no effort.
Easy; you can converse with almost no effort.
Moderately easy; you can talk comfortably with little effort.
Moderate; talking requires some effort.
Moderately hard; conversation requires quite a bit of effort.
Difficult; conversation requires a lot of effort.
Very difficult; conversation requires maximum effort.
Peak effort; no-talking zone
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
The Proper Walking Form:
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:
1. 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_ShoesNew_Balance_Walking_Shoes_For_Women_716-resized200.jpg
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.
Begin By:
Warming up for 5
minutes before each
exercise session.
Walking slowly and stretching
are good warm-up activities.
End By:
Cooling down with
more stretching for 5 minutes
when you finish exercising.
Cool down longer in warmer
weather.
Stretching
Good Strength Training Exercises
Bicep Curl:
1. 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.
Chair Squat:
1. 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.
Shoulder Raises:
1. Hold a weight in each hand with
your arms at your side
Wall Pushups:
1. Place hands flat against the wall
2. Slowly lower body to the wall
2. Shrug your shoulders up toward
your ears and then lower them
back down
3. Push body away from wall to return
to starting position
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.
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
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.
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
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