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Follow path to fitness

May 31, 2011 10:38:36 AM by Administrator Account

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Fit for Life by Jeanine Achin

Can something as simple as walking be good for you? Absolutely! Walking is easy, relaxing and enjoyable. There is no “wall” to hit. In fact, it is actually fun. Don’t be fooled. Something enjoyable can be beneficial, and there are many benefits to starting a walking program this spring.

    The benefits include reduced risk of heart disease, stroke, diabetes and colon cancer; lower cholesterol and blood pressure; weight loss; increased bone density, which helps prevent osteoporosis; less pain from osteoarthritis; enhanced flexibility; and greater mental well-being.
   The surgeon general recommends taking at least 10,000 steps a day. You will need a pedometer to establish your current baseline. Most Americans average only between 4,000 steps and 6,000 steps per day. Once you figure out your baseline, try to increase your steps by 2,000 each day. While 10,000 steps a day is a long-term goal to aim for, any increase is great and will improve your health.
   Here are some easy ways to start adding steps to your daily routines.
   • Walk around the block when you go out to get the mail.
   • Do laps around the track at your local high school. Four laps are about 2,000 steps.
   • Walk into the bank and or coffee shop instead of using the drive-through.
   • Take an after dinner walk.
   • Walk your pet twice as far as you usually do.
   • Use 10 minutes of your lunch break for a quick walk.
   • Hike on a local nature trail.
   • Listen to music or books on tape while walking.
   • Take the stairs instead of an elevator or escalator.
   • Walk around the outside aisles of the grocery store before shopping.
   • Walk around the mall and window shop.
   • Park as far away as possible from entrances so you have to walk farther to reach your destination.
   Be sure to dress appropriately for the weather. Layering your clothes is a good idea so that as you warm up, you can remove some layers. Stretching should be done after your walk, but you can stretch after the first five minutes of walking if you’d like to limber up. It is advisable to stretch after being warmed up to prevent injury to your joints and muscles. Be sure to bring some water with you if you are taking a long walk. It is a good idea to hydrate before and after short and long walks. Any extra steps you take will add up to a healthier you by this summer. Start putting some spring in your step and more steps in your spring.

   Jeanine Achin is executive director of the Newman YMCA in Seekonk and Bayside Family YMCA in Barrington. Contact her at jachin@gpymca.org.

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