Let’s Get Walking

• Helps prevent & control diabetes
• Reduces the risk for heart disease
• Helps prevent osteoporosis
• Bolsters immune system
• Helps control weight
• Improves circulation
• Helps breathing
• Combats depression

Walking for Fitness

• For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes per day. Walking briskly is considered a moderate activity.
• The walking program below will help you gradually increase the number of days you walk per week, beginning with only 15 minutes three times the first week; and ultimately reaching a goal of 30-60 minutes per day.
• Recording your progress in a walking log will help you stay motivated.

8-Week Walking Program Minutes Per Day
Week #	Mon	Tue	Wed	Thu	Fri	Sat	Sun
W1	15		15		15
W2	15	15	15		15	15
W3	17	17	17	17	17	17
W4	20	20	20	20	20	20
W5	23	23	23	23	23	23
W6	25	25	25	25	25	25
W7	30	30	30	30	30	30	10
W8	30	30	30	30	30	35	15

Tips on Walking
Warm-Up
Walk slowly for about 5 minutes. Then pick up your pace.
Walk tall

• Head up, shoulders back, stomach in.
• Focus on quicker, not longer steps.
• Breathe deeply.
• Wear reflective clothes or carry a light.
• Walk toward traffic.

Cool Down

• Last 5 minutes, slow your pace.
• Finish with some flexibility stretches.

IMPORTANT NOTES:

• If you experience a problem that can not be relieved see you doctor.
• Do not use hand weights while walking; using them could increase your blood pressure and may contribute to joint problems.
  

Pedometers in Use
What is a Pedometer?

• A device which counts each step a person makes.
• A tool used to help gauge how active you are each day.

How does a Pedometer work?
A Pedometer…
…uses a pendulum to sense hip movement.
…fastens to the waist or belt area.
…measures steps made throughout the day.
…motivates you to increase your daily steps by 20% per week.
IMPORTANT NOTE:

• Pedometers are not accurate for measuring running steps, pedaling motion of a bicycle, or swimming. Keep track of those activities by time or distance.

Health Guide for Daily Steps
Daily Step Count	Health Zone
More than 12,500	Highly Active
10,000-12,500	Active
7,500-10,000	Somewhat Active
5,000-7,500	Low Active
Less than 5,000	Sedentary

Ways to Increase Your Steps

• Walk on your breaks & lunch hour
• Park farther away from entrances
• Take a 3 minute walk every hour
• Deliver things to coworkers in person
• Take the stairs instead of the elevator
• Walk the perimeter of the field while your children play soccer
• Vacuum your house more often
• Pace while you’re on the phone
• Take several 10 minute walks
• Walk the dog

Converting Steps to Miles

• Calculate your step length by measuring off a known distance (20 or 50 feet).
• Then walk that distance at your natural walk and count the number of steps it takes you to cover that distance.
• Divide the number of inches (number of feet times 12) by the number of steps. This gives you your step length in inches.
• Calculate your miles walked by dividing the steps you walked by the number of steps per mile.

Converting Steps to Miles
Calculate your step length by measuring off a known distance (20 or 50 feet). Then walk that distance at your natural walk and count the number of steps it takes you to cover that distance. Divide the number of inches (number of feet times 12) by the number of steps. This gives you your step length in inches. Calculate your miles walked by dividing the steps you walked by the number of steps per mile.	Step Length	# Steps in 1 Mile
	16	3,960
	17	3,727
	18	3,520
	19	3,335
	20	3,168
	21	3,017
	22	2,880
	23	2,755
	24	2,640
	25	2,534
	26	2,437
	27	2,347
	28	2,263
	29	2,185
	30	2,112
	31	2,044
	32	1,980
	33	1,920
	34	1,864

source : http://healthtipsatoz.com/health-tips-lets-get-walking/