1. Walking and its Benefits Dr. Sonya Sanderson KSPE 1080 Fitness Walking

2. Benefits of Walking Increases aerobic fitness Increases aerobic fitness Increase muscular strength and muscular endurance Increase muscular strength and muscular endurance Increases bone density Increases bone density Increases energy, stamina, metabolism Increases energy, stamina, metabolism

3. Increases sound, restful sleep Increases sound, restful sleep Increases “Good” Cholesterol Increases “Good” Cholesterol Increases the volume of plasma in the blood Increases the volume of plasma in the blood Increases the prevention of risk factors for disease Increases the prevention of risk factors for disease Decreases stress Decreases stress

4. Safety Considerations Warm up and cool down Warm up and cool down Keep a journal Keep a journal –note date and time –weather conditions –surface walked on –number of steps taken –distance and time it takes to complete your walk –any aches or pains

5. Safety Considerations Choose proper foot gear Choose proper foot gear –Motion control –Stability –Cushioned shoes –Light Weight Training / Racer –Racing Flat / Racing Walkers * Exercise smart, Know your limits, Use Progression

6. Posture Stand up straight Stand up straight Don’t arch your back Don’t arch your back Don’t lean back or sit back on your hips Don’t lean back or sit back on your hips Look ahead about 20 feet Look ahead about 20 feet Chin up – parallel to the ground Chin up – parallel to the ground

7. Posture Relax your jaw and neck Relax your jaw and neck Shrug once and let shoulders fall to your side Shrug once and let shoulders fall to your side Suck in your stomach! Suck in your stomach! Tuck in your behind! Tuck in your behind! Head should remain level during walk Head should remain level during walk Hips rotate front to back, side to side waist motion Hips rotate front to back, side to side waist motion

8. Walking Recommendations Acquire a pedometer – try at least 10,000 steps per day (use progression 3,000, 5,000, and up) Acquire a pedometer – try at least 10,000 steps per day (use progression 3,000, 5,000, and up) Set aside 30 min. to 1 hour for walking briskly Set aside 30 min. to 1 hour for walking briskly Swing arms or bend at 90 degrees and pump from the shoulders Swing arms or bend at 90 degrees and pump from the shoulders

9. Walking Recommendations Use a variety of terrains Use a variety of terrains Walk up and down hills to build strength, stamina, and to burn more calories Walk up and down hills to build strength, stamina, and to burn more calories Try walking backwards for a change of pace Try walking backwards for a change of pace

10. Monitoring Exercise Intensity Resting Heart Rate Resting Heart Rate Maximum Heart Rate Maximum Heart Rate –220 - Age Target Heart Rate Zone Target Heart Rate Zone –MHR x.50 –MHR x.85 Distance Distance Time Time

11. Turning Strolls into Workouts Swing It! Swing It! Interval walking Interval walking Head to the Hills Head to the Hills Rough It Rough It Circuit Circuit Enter an event Enter an event Take a tour Take a tour

12. Energy Expenditures of Walking and Running Net Calories Burned: Net Calories Burned: Running 9:30 1 Mile Walking 19:00 105Men52 91Women43

13. Fact Studies have shown that obese individuals sit 2 hours 44 minutes more per day than others. Studies have shown that obese individuals sit 2 hours 44 minutes more per day than others. Resulting in excess negative energy balance and additional weight gain 350 calories per day = 33 lbs. per year 350 calories per day = 33 lbs. per year

14. Energy Expenditures of Walking versus Running Conclusion Drawn: –Walking burns 50% of the calories that running does

15. FYI 3,500 Calories = 1 lb. 100 Calories are burnt per mile 2000 steps = 1 mile = 100 calories 10,000 steps = 5 miles = 500 Calories

16. Injury Prevention Injury Prevention Warm Up to stimulate blood flow Warm Up to stimulate blood flow Stretch to ensure full joint range of motion Stretch to ensure full joint range of motion Resist over striding for proper biomechanics Resist over striding for proper biomechanics Choose the right shoe for comfort, stability, and function Choose the right shoe for comfort, stability, and function See where your going for balance, coordination, and to avoid potential hazards See where your going for balance, coordination, and to avoid potential hazards Maintain good posture Maintain good posture Hydrate appropriately Hydrate appropriately Listen to your body Listen to your body Always Cool Down Always Cool Down * If injury occurs– remember R.I.C.E.

17. The Art of Walking Walking is a rolling motion Walking is a rolling motion –Strike the ground with heel first –Roll through the step from heel to little toe –Push off with big toe –Bring back leg forward to strike again with heel –Flexible shoes will ensure you are able to roll through the step –If feet are slapping down while rolling through, your shoe is likely too stiff –At first your shin muscles may tire and be sore until they are strengthened –Check your stride: To walk fast concentrate on taking shorter, quicker steps To walk fast concentrate on taking shorter, quicker steps

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