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Walking: A Way to Health & Fitness! by Laura Hartung MA, RD Certified Personal Trainer

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Presentation on theme: "Walking: A Way to Health & Fitness! by Laura Hartung MA, RD Certified Personal Trainer"— Presentation transcript:

1 Walking: A Way to Health & Fitness! by Laura Hartung MA, RD Certified Personal Trainer

2 Fitness Walking – Steps in the Right Direction! If exercise were a pill – wed all be taking it! Decrease your risk of a heart attack Decrease your chance of developing diabetes Helps control your weight Improve your muscle tone Promote over all sense of wellness

3 MOVE MORE!! Walk 2000 steps MORE each day and never gain another pound! Says Dr. James Hill of the Center for Human Nutrition at the university of Colorado Health Sciences Center. To LOSE WEIGHT..add MORE!

4 MOVE MORE! Sedentary people in the USA only move 2000- 3000 steps a day. Previous studies have shown that moving 6000 steps a day significantly reduces risk of death. 8000-10,000 steps promotes weight loss. How far is a 2000 steps? About a mile – but the benefits for weight management dont depend on you walking a mile all at once, but simply adding on more during the day!

5 Lets Move! Getting Families More Active to Fight Childhood Obesity! Girls 6 to 17 – At least 11,000 steps/day Boys 6 to 17 - At least 13,000 steps/day Adults 18 or older - At least 8,500 steps/day

6 Getting Started! 78% of U.S. population is considered sedentary Contact your doctor if you havent been exercising regularly & are a male over 45 or a woman over 55 Get in touch with your motivators Set realistic & specific goals Prepare for potential obstacles Buy comfortable clothing & supportive


8 Pedometers Count Steps By wearing a pedometer all day, you are motivated to add in extra steps whenever you can. There are many little trips that can add up to a mile or two a day! Parking further from the door of your destination, taking the stairs rather than the elevator, pace around as you talk on the telephone, take a marching-in-place once an hour. All in all, it is entertaining to ponder that such a seemingly insignificant gadget may be of practical importance in the war on obesity! said Catrine Tudor-Locke, Ph.D., Department of Exercise and Wellness, Arizona State University in the conclusion of a report by the Presidents Council Physical Fitness & Sports.

9 Start Counting Your Steps! Buy a step counting pedometer. Set your pedometer. Wear your pedometer throughout the day. See how many steps you take on an average day, then add 2000 steps to set your daily walking goal. Chart your steps each day. Make a game or challenge of it with the free Webwalking USA Program.

10 Choosing the right shoes! Buy shoes at an athletic store. Shop when your feet are the largest & wear the same socks youll wear walking. Buy shoes to fit your larger foot & maintain a half-inch space between your longest toe & the end of the shoe. Choose shoes that are right for your type of foot. Walk in the shoes before buying them. Replace shoes every 300-600 miles.

11 OVERLOAD PRINCIPLE To make physical improvements, you need to work your body harder than usual. FREQUENCY: How often you walk. For beginners, consider starting with 2-3 sessions per week. INTENSITY: How hard you exercise. For example, the pace you walk or your heart rate count. Walking a mile in 15 - 20 minutes is considered moderate intensity. TIME: How long you walk. Benefits begin with 10 min bouts of exercise.

12 Everyday Fitness Ideas Take several frequent 5-10 minute walks throughout the day. Stand instead of sit; walk instead of stand Take stairs Park at a distance Get what you want instead of asking someone to get it for you Use a pedometer to measure daily steps


14 Components of a walking program Warm-up (5 minutes) Stretches (5 minutes) Walking (30 minutes) Cool-down (5 minutes)

15 Proper Walking Technique Head up. Look forward. Keep chin parallel to the ground. Swing arms in a natural motion. Walk smoothly, rolling your foot from heel to toe. Back is straight. Stomach muscles slightly contracted. Do not use hand weights while walking

16 Stretching Stretch to warm up muscles Stretch gently and slowly Repeat each stretch 3 times For cool-down: Walk slowly and then repeat stretches

17 How much – how often? Health benefits of exercise begin at 30 min, 4 days/week To improve physical fitness, you may want to raise the bar You should be able to hold a conversation when walking. Use Rating of Perceived Exertion: 1 (very weak) to 10 (extremely difficult). 3-4 for health, 7-8 for fitness

18 Calf Stretch

19 Hamstring Stretch

20 Quad Stretch

21 Lower Back Stretch

22 Safety Precautions Carry ID and cell phone Use proper footwear Dont wear headphones Walk against the traffic Wear reflective material when dark Choose safe walking course and level paths

23 Injuries Rest the injured muscle. Do a different type of exercise that doesnt aggravate the injury. Apply ice for first 48 hours if there is swelling. Alternate cold and heat after 48 hours. Take OTC pain medication for a few days. Wrap the injury with a stretchy bandage.

24 Sarcopenia: SAR-co-PEEN-yuh The loss of muscle tissue as we age. Unfortunately, it hasnt reached the publics radar screen the way osteoporosis has. People know they need to keep their bones strong but feel they dont have to worry about sarcopenia. 45% of U.S. adults 65 and other suffer from some age related muscle wasting. And its not just a matter of losing the strength they had in their 20s.

25 Why do we lose muscle mass? Slowdown in muscle metabolism as we age Too little muscle stimulating physical activity Genetic differences Gender differences Hormonal deficiencies Change in diet Loss of nerve cells

26 We dont just lose strength Decreased metabolism Muscle marbling Weaker bones Poorer balance

27 Reasons to lift weights! Decreases risk of developing diabetes Improves ratio of good cholesterol (HDL) to bad cholesterol (LDL) Relieves arthritis Keeps mitochondria (power house of the cell) younger! More muscle more metabolic active tissue; meaning you burn more calories at rest! Great for the skin both cardio & weight training gives a radiance & glow no make-up can match helps build collagen

28 Sample Beginner Program 2-3 nonconsecutive days per week 1 set to start with; 2 sets after first month 30-60 second rest periods between sets 10-12 repetitions; increase weight when 12 reps are comfortable Select exercises that utilize large muscle groups Change routine every 6-12 weeks!

29 Top Five Reasons to Exercise Youll lower your risk for the nations top three killers: heart disease, cancer and stroke. Youll smile more! Youll get sick less often! Youll be mentally sharp! Youll live longer!

30 My Dad! Ed Hartung – still going strong @ 80!

31 Little Susie..still spry @ 73!

32 WINTER OBSTACLES Internal: Less motivated Less energy Seasonal Affective Disorder External: cold, darkness, road conditions Blah, blah, blah!



35 Dont think all or nothing!

36 Self Assessment: What do you want from of an exercise program? Weight loss? Mental clarity? Mood booster? Stress reduction? Time alone? Improved quality of life?

37 Exercise??? Im too busy to exercise!

38 With ALL these great reasons to exercise, why arent you?

39 Staying Motivated! Schedule your workouts, make exercise non- negotiable! Find a fitness partner or entertain yourself. Dress the part! Start an exercise log, set goals & evaluate your progress. Stop beating yourself up! Re-evaluate your goals! Get Going! Continually plan!

40 Exercise Compliance: Staying Motivated If you always do what you always did than youll always get what you always got!

41 Useful Resources FITNESS 9 TO 5 - Chronicle Books, 2006 American College of Sports Medicines Resources for the Personal Trainer 2005 Strong Women Stay Young by Miriam Nelson, PhD, 2000 Tufts University Health and Nutrition Newsletter Newsletter February Presidents Council on Physical Fitness (PCPFS) @ The National Institute of Aging @ The Perricone Weight Loss Diet – Dr Nicolas Perricone - 2005 Body For Life – Bill Phillips Ten Minute Tone-Ups for Dummies

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