Exercise Walking - An Absolutely Essential Component of Any PE Program

"Walking is Man's Best Medicine“ ~Hippocrates

Please sign in to receive materials

Why Teach Walking

Answer

• Walking is the most popular activity in the USA (compare to POLAR survey)

• Neglected• Can be performed regularly for long

periods of time (aka until you’re old)• Low impact, any place, any weather• Minimal equipment :)

Benefits• Sustained walking sessions for a minimum period of

thirty to sixty minutes a day, five days a week, with the correct walking posture, reduces health risks and has various overall health benefits, such as reducing the chances of cancer, type 2 diabetes, heart disease, anxiety and depression. Life expectancy is also increased even for individuals suffering from obesity or high blood pressure. Walking also increases bone health, especially strengthening the hip bone, and lowering the more harmful bad low-density lipoprotein (LDL) cholesterol, and raises the more useful good high-density lipoprotein (HDL) cholesterol.

Warm Up

Why even have one?• Dynamic flexibility• Walking specific -

arm circles, trunk twists, ankle rolls, toe ups, slow leans

Types of Walks

What kinds of walks exist? How do you differentiate them?

Types of Walks

Race walking - uses more muscles than running & burns more calories per hour. It's easier on the joints and leads to fewer injuries. Two rules: one foot in contact and walk over straight leg. The hip swiveling allows for a longer stride; looks a bit like a waddle.

Popular overseas

http://www.youtube.com/watch?v=WpPiCpvnEII&feature=related

(Trevor)

http://www.youtube.com/watch?v=fsH9qSVgCDc

(training video)

Types of Walks

Power walking – body weight can be anywhere that’s comfortable to the walker (typical not as high as race walking). Free from two rules of race walking. The emphasis is on a full arm swing and driving feet through. There are several variations.

• http://www.youtube.com/watch?v=55flVWE0wkA (Aussies)

• http://www.youtube.com/watch?v=gknH0pQwohc&feature=channel (how to)

• http://www.youtube.com/watch?v=QxuUpVxhdC4 :)

Types of Walks

Fitness walking– 3 and 5 mph– Exercise in training zone, burns roughly

300-500 calories per hour, depending on speed, fitness level, and body size

– Best to begin fitness walking on a smooth, level surface in an area where you won't have to make frequent stops for traffic lights, stop signs, and people

Types of Walks

Leisure walking– Speeds under 3 mph– Pace doesn't get the heart beating in its

training zone.

Technique– Long description– Short description

Types of Walks

Hill Walking • Emphasizes gluts and hamstrings• Technique - lean slightly more forward.

Do not bend at the waist or let your head drop. Adjust your forearms to be parallel with slope of the hill. Maintain a shorter, quicker stride. When walking down hill, do not lock knees or overstrike.

Safety

• Pedestrian Safety– If you walk at dawn, dusk, or night, wear a

reflective vest or brightly colored clothing.– Walk in a group when possible and carry

some identification with you, as well as a way to contact someone if you need help.

– Do not wear jewelry or headphones.– Be aware of your surroundings.

Walkability Checklist

Walkability - how friendly an area is to walking (sidewalks, rights of way, mixed use planning, medium density spacing)

Safe Walking Worksheets• 1, 2, 3

Technology Intergration

• Your thoughts?• MapMyRUN– Tracks the route, distance, speed, pace

and calories burned in real-time using a GPS enabled mobile device.

– Users can also input results afterwards and complete a journal

• Heart rate monitors• Pedometers (count steps or calories)

Group Question

How would you go about incorporating walking into the program at your school?– Considerations: teaching strategies,

topics, grade level modifications, progressions over time, assessment, connections with community, technology

Assessment Options

• Journals• Authentic assessment (net/wall)• Step counts (pedometer)• Level of involvement• Stay ahead of teacher• Pulse accuracy• Cognitive (safety, technique, target heart zone)• Home walking log

Promoting Walking at Home

The real crux of all activities taught in PE is getting students/future adults to be active outside of school!– Interantional Walk to School Day • http://www.walktoschool-usa.org/

– Walking School Bus• http://www.walkingschoolbus.org/

– Incorporating in daily activities – stairs, parking distance, etc

Resources

• http://www.wondersofwalking.com/• http://www.erofit.com/ • http://www.thewalkingsite.com/

index.html

Final Thought

• It’s time that physical education gets serious about effectively teaching exercise walking and communicating its importance and popularity. Not doing so is a real missed opportunity to positively impact future well being.

Any Questions

• Contact Info:– Matthew Cummiskey– West Chester University– mcummiskey@wcupa.edu

• Website– http://thenewPE.com