Walk Towards Better Health

          Walking is a low-impact exercise with numerous health benefits, including reducing stress, also walking exercise is accessible to just about everybody. I am a big supporter of walking because it's safe, simple, and doesn't require practice. Moving the legs and hips for a steady period of time helps pump vital nutrients to the brain and heart .

         I recommend a walking routine to most of our practice members because of all the health benefits. It is my opinion that these benefits are enhanced even more if its done in nature. Below is additional information straight from the Mayo clinic about why walking is good for you, and how to get started with a walking program.

 

What are the proven benefits of walking?

• Walking helps lower blood pressure.
• Walking is a cross pattern exercise and helps maintain better Brain health.
• Walking lowers  (LDL) cholesterol (the "bad" cholesterol) and raises (HDL) cholesterol (the "good" cholesterol)
• Walking reduces  your risk of developing or helps manage type 2 diabetes
• Walking helps manage your weight
• Walking has been proven to Improve your mood
• Walking helps you Stay strong and fit
• Walking reduces the risk of Heart disease

All it takes to reap these benefits is a routine of brisk walking. It doesn't get much simpler than that. And you can forget the "no pain, no gain" talk. Research shows that regular, active walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging.

Proper walking technique

Walking isn't as likely to lead to injuries as other types of exercise. Still, take time to prepare yourself to prevent injuries, such as blisters or muscle pain.

Get the right gear

Be sure to wear comfortable footwear. Choose good walking shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. For best long term foot health, I recommend making a custom orthotic that fits your foot and maintains better foot alignment, this is something your chiropractor can help you with!

Dress right

It is best to dress in loose fitting, comfortable clothing and in layers if you need to adjust to changing temperature. If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don't allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you.

Use proper technique

      Walking is a great exercise because it's so simple to do. But using the correct posture and movements is essential. As you are walking feel as though your head and shoulders are being lifted from above. This makes it easier to help maintain better upright posture, something your chiropractor will appreciate.

Warm up

      Spend about five minutes walking slowly to warm up your muscles. You can even walk in place if you want. Increase your pace until you feel warm. As you get warm slowly swing arms side to side to increase circulation.

Stretch

      After warming up make sure you stretch for longer strides. Include the calf stretch, quadriceps stretch, hamstring stretch and side (iliotibial) stretch. All items that your chiropractor can teach or assist you with. Stretching the hip flexors and hamstrings after a walk helps reduce back fatigue. Cool down after each walking session. To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.

 

Getting started: Focus on the basics

 

Start slow and easy. 

         If you're a seasoned walker, keep doing what you're doing. If you've been inactive and tire easily, it's best to start slow and easy. At first, walk only as far or as fast as you find comfortable. 

***I recommend starting by walking out for 5-10 minutes and then return back. Listen to your body as you build up to 30 minute or more routines.

 

Measure your progress

         As you walk, measure the intensity of your workout by checking your heart rate. Knowing your heart rate allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it.To find out if you're exercising within the range of your target heart rate, stop walking to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate.

Set goals and Create a habit

        I like to renew my walking routine in the Spring by setting a goal of walking for 30 minutes everyday with my wife. We make it a commitment to carve out a 30 minute block of time together everyday  for 21 days straight .This period of time helps us to create a New healthy pattern. Build walking into your schedule or it will become something you just try and fit into a busy life.

Track your progress

        Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and can serve as a source of inspiration. Many of our practice members wear pedometers and will double and even triple the distance they walk in just a 3 week period of time. Just think how good you'll feel when you see how many miles you've walked each week, month or in many cases years.

Stay motivated

       Starting a walking program takes initiative. Sticking with it takes commitment. But when you think of the potential health benefits, it's well worth your effort. Over time you'll likely feel more invigorated. To stay motivated make it fun. If you don't like walking alone, invite your spouse, partner, friend or neighbor to join you. You might also join a health club and use a treadmill if weather makes it difficult to do outside. Vary your routine. Plan several different walking routes for variety. But if you're walking alone, be sure to tell someone which route you're taking.

REMEMBER: Sometimes things happen to keep you from sticking to a regular walking program. Don't be too hard on yourself when this happens. You don't have to let a few days off sabotage your plan to reach a higher level of fitness and improved health. Just revisit your goals and get walking.

 

Even though the first steps of any journey can be the most difficult, it helps to keep your goals foremost in your mind. So remember, once you take that first step, you're on the way to an important destination -Creating Radiant Health and Vitality.