12
Benefits of Walking

Benefits of Walking

Embed Size (px)

DESCRIPTION

 

Citation preview

Page 1: Benefits of Walking

Benefits of Walking

Page 2: Benefits of Walking

5. Walking helps alleviate symptoms of

depression.

4. Walking is good for your brain.

6. Walking reduces the risk of breast and colon

cancer.

7. Walking improves fitness.

2. Walking

strengthens your

heart.

1. Walking prevents

type 2 diabetes.8. Walking

strengthens your immune system.9. Walking improves

physical function.

10. Walking lowersyour blood pressure.3. W

alking is good

for your bones.

What are 10 Benefits of Walking ?

Page 3: Benefits of Walking

Hill Walking

Interval Training

Power Walking

Sprint Training

Leisure Walking

What are Some Types of Walking ?

Water

Walking

Page 4: Benefits of Walking

Warm Up & Stretch Before Walking

An Important Step For Everyone

Page 5: Benefits of Walking

Proper PostureArm Motion

Walking Techniques

How you hold your body directly affects how comfortably and easily you walk. Good posture

lets you breathe easier and helps you avoid back pain.

...lends power to your walking, helps balance your leg motion and results in 5-10% more

calories burned while you are walking.

Taking a StepWe know you know how to take a step but just to be sure...

• Strike the ground first with your heel. • Roll through the step from heel to toe. • Push off with your toes. • Bring back foot forward, strike ground with heel and

repeat.

Walking Stride

• Don't take longer strides to increase speed (over-striding). This is inefficient and potentially harmful.

• Take more frequent, smaller steps. Your stride should be longer behind rather than out in front of your body.

Page 6: Benefits of Walking

Is Walking Really a Workout?

ABSOLUTELY!!

Walking is considered an Aerobic Activity

Page 7: Benefits of Walking

Calories Burned per Mile by Walking

lbs 100 120 140 160 180 200 220

2.0 mph

65 80 93 105 120 133 145

2.5 mph

62 74 88 100 112 124 138

3.0 mph

60 72 83 95 108 120 132

3.5 mph

59 71 83 93 107 119 130

4.0 mph

59 70 81 94 105 118 129

4.5 mph

69 82 97 110 122 138 151

5.0 mph

77 92 108 123 138 154 169

6.0 mph

86 99 114 130 147 167 190

7.0 mph

96 111 128 146 165 187 212

How Many Calories will I Burn?

Page 8: Benefits of Walking

How Much Walking Should I Do?

The answer to that question is……

the more walking you can do, the more your health will benefit.

Page 9: Benefits of Walking

Where Can I Walk?

ANYWHERE!

Page 10: Benefits of Walking

Preparing to Walk!

Determine your specific fitness goals.Purchase a good pair of walking shoes and comfortable exercise clothing.Incorporate walking activity into your daily routine.Monitor your walking progression to ensure you're meeting your fitness goals.STAY Motivated!

Page 11: Benefits of Walking

Where Can I Get More Information About Walking?

Resources

http://www.smallstep.gov/

http://www.cdc.gov/nccdphp/dnpa/physical/

http://aom.americaonthemove.org/

http://www.railtrails.org/index.html

http://www.americanhiking.org/

http://www.ava.org/

http://www.diabetes.org/ClubPed/index.jsp

http://walking.about.com/

Page 12: Benefits of Walking

Enjoy the

Benefits of Walking!Kathy HarperCIS 100