Should I stretch before I walk?
Knee Pull A Sample Daily Walking Program
Most experts advise stretching only after you have Lean your back against a wall. This program is only a guide. Your walking sessions
warmed up. To warm up, walk slowly for a few Keep your head, hips, and feet may be longer or shorter based on your ability and
minutes before picking up the pace. in a straight line. Pull one knee the advice of your doctor. If you are walking fewer
toward your chest, hold for 10 than three times per week, give yourself more than
Stretching gently at the end of your walk may help seconds, and then repeat with the 2 weeks before adding more.
build flexibility. Do not bounce or hold your breath other leg.
when you stretch. Do each stretch slowly and move
only as far as you feel comfortable. Warm-up Brisk-walk Cool-down Total Time
Leg Curl Time Time Time
If you think that stretching before walking may help Walk Slowly Walk Slowly and
Pull your right foot toward your Stretch
you, ask your doctor when and how to do so safely.
buttocks with your right hand.
You may want to discuss these exercises as examples.
Stand straight and keep your bent WEEKS 12
Walking
knee pointing straight down. Hold 5 minutes 5 minutes 5 minutes 15 minutes
Side Reach for 10 seconds and repeat with
Reach one arm over your head your other foot and hand. WEEKS 34
and to the side. Keep your hips 5 minutes 10 minutes 5 minutes 20 minutes
steady and your shoulders straight
to the side. Hold for 10 seconds
Hamstring Stretch
WEEKS 56 A Step in the Right Direction
Sit on a sturdy bench or hard surface so that one leg
and repeat on the other side. 5 minutes 15 minutes 5 minutes 25 minutes
is stretched out on the bench with your toes pointing
up. Keep your other foot flat on the surface below. WEEKS 78
Wall Push Straighten your back, and if you feel a stretch in the
5 minutes 20 minutes 5 minutes 30 minutes
Lean your hands on a wall and back of your thigh, hold for 10 seconds and then
place your feet about 3 to 4 feet change sides and WEEKS 910
away from the wall. Bend one repeat. If you do not
5 minutes 25 minutes 5 minutes 35 minutes
knee and point it toward the feel a stretch, slowly
wall. Keep your back leg straight lean forward from WEEKS 1112
with your foot flat and your toes your hips until you
5 minutes 30 minutes 5 minutes 40 minutes
pointed straight ahead. Hold for feel a stretch.
10 seconds and repeat with the WEEKS 1314
other leg.
5 minutes 35 minutes 5 minutes 45 minutes
WEEKS 1516
5 minutes 40 minutes 5 minutes 50 minutes
Weight-control Information Network The Weight-control Information Network (WIN) offers many
1 WIN Way free resources to help you begin working on your health WEEKS 1718
Bethesda, MD 208923665 and fitness goals. Visit http://www.win.niddk.nih.gov to
5 minutes 45 minutes 5 minutes 55 minutes
download and share this brochure and other WIN materials.
Phone: 2028281025
Toll-free number: 18779464627 NIHTurning Discovery Into Health WEEKS 1920
Fax: 2028281028 National Institutes of Health 5 minutes 50 minutes 5 minutes 60 minutes
Email: [email protected] NIH Publication No. 074155
Internet: http://www.win.niddk.nih.gov Updated February 2014
Like WIN on Facebook: Photo credit (bottom left, front panel):
http://www.facebook.com/win.niddk.nih.gov Source: Yale Rudd Center for Food Policy & Obesity
H
ave you been thinking of adding more physical How much do I need to walk?
activity to your life? Starting a walking program How do I start?
may be a great way to be more active. And
walking on a regular basis may lead to many health 1. Make a plan 2. Get ready 150 minutes
benefits. This brochure will give you tips on how to The following Make sure you have Amount of time adults need per week of moderate-
make walking a part of your daily routine. questions may help anything you may intensity aerobic activity (activity that speeds up
you get started: need. Here are some your heart rate and breathing) to stay healthy.
What are the benefits of walking? Where will you walk? examples:
Break it down
Walking is the most popular physical activity among How often will you walk? shoes with proper arch support, a firm heel,
30 minutes/day
adults. Taking a walk is low cost and doesnt require Who will walk with you? and thick flexible soles Walking briskly for
any special clothes or equipment. clothes that keep you dry and comfortable
30 minutes per day,
How far or for how long will you walk?
5 days a week will
x 5 days/week
Walking may a hat or visor for the sun, sunscreen, and
help you meet
lower your risk of health problems like high blood 3. Go sunglasses
this goal. But any
pressure, heart disease, and diabetes a hat and scarf to cover your head and ears
= 150 minutes/week
Divide your walk 10-minute bout of
strengthen your bones and muscles
when its cold outside physical activity helps.
into three parts:
help you burn more calories
1. Warm up by walking slowly. 4. Add more Split it up
lift your mood
2. Increase your speed to a brisk walk. This means As walking becomes
Make walking fun by going to places you enjoy, like 10 minutes 10 minutes
walking fast enough to raise your heart rate while easier, walk faster
a park or shopping center. Bring along a friend or still being able to speak and breathe easily. and go farther.
family member to chat with, or listen to some of your 3. Cool down by slowing down your pace. If you cant walk
Keep track of your progress with a walking journal
favorite music as you walk. Keep the volume low so One for 30 minutes
that you can hear noises around you. When walking, be sure to use proper form: or log. Record date, time, and distance. Set goals
and reward yourself with a relaxing shower or 30 30-minute walk = at a time, you
Keep your chin up and your shoulders slightly back. three 10-minute can take three
Do I need to see a doctor first? minutes of quiet time to yourself.
Let the heel of your foot touch the ground first, 10-minute walks
walks
Most people do not need to see a doctor before they and then roll your weight forward. Review the sample walking plan on the back of instead.
start a walking program. But if you answer yes to any this brochure for suggestions on how to start and
Walk with your toes pointed forward.
of the questions below, check with your doctor first. slowly increase walking.
Swing your arms naturally.
Has your doctor told you that you have heart 10 minutes
trouble, diabetes, or asthma?
What about safety? How can I make walking a habit? Step it up
When you are physically active, do you have pains
in your chest, neck, shoulder, or arm? Keep safety in mind as you plan when and where you The key to building any habit is to stick with the new
For more health
Do you often feel faint or have dizzy spells?
will walk.
Walk with others, when possible, and take a phone
behavior. Having a regular walking buddy may help
keep you goingeven on days when you would rather
benefits and to
control your weight,
300 minutes
Do you feel very breathless after physical activity? stay home. You can cheer each other on and serve as
and ID with you. you may need to
Do you have bone or joint problems, like arthritis, role models for friends, family members, and others. 1 week
Let your family and friends know your walking time walk more. Aim for
that make it difficult for you to walk? 300 minutes each
and route. When barriers come up, like time demands or bad or
Are you over 40 years old and have you recently weather, think of ways to beat them, like walking week, or about 1 hour
1 hour/day
If it is dark outside, wear a reflective vest or
been inactive? inside of a shopping center. If you have a setback, a day for 5 days. The
brightly colored clothing.
Do you have a health problem that might keep you start again as soon as you can. With time, walking more you walk, the
Be aware of your surroundings. will become a part of your daily routine and may more health benefits
from starting a walking program?
make it easier to try other types of physical activity. you may gain! 5 days
