A WALK A DAY FOR HEART HEALTH

The American way of life has changed the American way of fitness. Today, few jobs require regular or vigorous physical activity. Many Americans ride rather than walk, use elevators instead of stairs, and sit at home rather than being physically active during free time. The popularity of walking as a fitness activity is growing by leaps and bounds. Low risk and easy to start, walking has proved its health benefits in numerous studies. An eightyear study of 13,000 people found that those who walked 30 minutes a day had significantly lower risk of premature death than those who rarely exercised.

A regular walking program can help:

• Reduce blood cholesterol
• Lower blood pressure
• Increase cardiovascular endurance
• Boost bone strength
• Burn calories and keep weight down

Evidence suggests that even low to moderateintensity activities can have both short and longterm benefits. If performed daily, they help lower your risk of heart disease. For inactive people, the trick is to get started. Walking is an easy way to begin a physical activity program because it does not require special facilities or equipment other than wellmade, comfortable shoes and a safe place to walk. Layer loose clothing, keeping in mind that exercise elevates the body's temperature. Shoes specifically designed for walking are best.

Every workout should begin with a brief warmup and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don't forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable as well as more effective.

GET MOVING

Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep in mind the following:

Walk short distances. Begin with a fiveminute stroll and gradually increase your distance.

Forget your speed. Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.

Swing your arms naturally, and breathe deeply. If you can't carry on a conversation, slow down or avoid hills.

Be sure you can talk while walking. If you can't converse, you are walking too fast.

GET FIT!

Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity. Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don't forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.

Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.

Keep track of your progress (see the sample walking log provided). Fit walking into your schedule whenever you can. That may mean two 10minute walks each day, or even hourlong walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!

If you find a particular week's pattern tiring, repeat if before going on to the next pattern. You do not have to complete the walking program in 15 weeks. Use the walking log provided to chart your progress.

SAMPLE WALKING PROGRAM (3 sessions per week)

Click here for a printable version of these charts

After week 12, continue with at least three exercise sessions per week. Gradually increase your brisk walking time to 30-60 minutes, three or four times per week.

WALKING LOG

Use this Walking Log to keep track of how many minutes you walk per day.