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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 ?
Hill Walking
Interval Training
Power Walking
Sprint Training
Leisure Walking
What are Some Types of Walking ?
Water
Walking
Warm Up & Stretch Before Walking
An Important Step For Everyone
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.
Is Walking Really a Workout?
ABSOLUTELY!!
Walking is considered an Aerobic Activity
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?
How Much Walking Should I Do?
The answer to that question is……
the more walking you can do, the more your health will benefit.
Where Can I Walk?
ANYWHERE!
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!
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/
Enjoy the
Benefits of Walking!Kathy HarperCIS 100