Walking
Best, safest, and most natural
form of exercise
Effective form of exercise for all ages
Effective form of exercise for all
states and levels of health
Increases sense of well-being
“Walking is
the best possible
exercise.”
Thomas Jefferson
What is a health walk?
A health walk is a led walk lasting between
thirty minutes and an hour and a half.
It should be led at a pace which is brisk for
the individual.
It should take place over easy ground with
leveled surface and no barriers.
It should start at a slow pace to allow warm
up, speed up for the main part of the walk,
and then slow towards the end once more
to allow cool down.
It should make the individual feel warmer and
sweat a little, increase their rate of breath-
ing and raise their pulse, but not so fast that
they cannot talk.
What are the health benefits
of walking?
Decrease risk of a heart attack.
Decrease chance of developing diabetes.
Lowers health care costs
Lower the cholesterol level as many people
may not be aware of LDL and HDL.
Stimulates circulation
Strengthens the heart
Helps control weight “a brisk 1 hour
walk burns 400 calories for the
average person”
Helps reduce stress and depression
“Keeps you emotionally healthy and
enhances your well-being”
Develops and maintains better coordination
Prevents osteoporosis “builds strong
bones and slow bone loss”
Reduces high blood pressure
Can help ease back discomfort
Improves muscle tone leads to lean, toned
muscles, keeping you flexible and active
Develops strength, stamina and endurance
“slows down the ageing process,
keeping fit, agile and mobile”
Increases flexibility and aerobic
endurance
Boosts your energy level “Lower your
incidence of illness”.
Increases your metabolism
Best exercise for the brain “does not call
for blood sugar for energy like in
aerobic exercise”.
Reduces the risk for cancers.
Improves sleep
Important health tips to get
started on the right foot
Medical Advice
• Always check with your doctor before starting
any exercise program.
• Your doctor may require a physical exam or
special instructions based on your medical
history.
• Exercise according to your doctor’s prescription.
When to Start
• Don’t overdo the exercise program if you are a
beginning exerciser.
• For the first few weeks, do not push too hard,
Let your body adjust to the new activity. Your
breathing should be elevated, but you should
not be gasping for air. A good rule of thumb is
the “talk test”- if you cannot answer a question,
you are walking too fast. If you can have a full
conversation you are walking too slow.
• Walking shouldn’t hurt, If it does, see your
your doctor.
EXERCISE
according
to doctor
prescription
Wear a watch so you
can monitor the time
spent walking, You can
also use a pedometer to
keep track of distance.
Tips for healthy walking
Drink water before and afterwards.
If very thirsty, stop to drink during walk.
Don’t walk right after a meal.
Leave at least 45-60 minutes after eating
before taking a brisk walk.
Avoid the hottest midday hours (noon to
3pm).
The ideal time is morning or late afternoon.
After a good long or brisk walk, it is a wise
idea to eat some form of carbohydrate with-
in a couple of hours to restore glycogen.
How fast should you walk?
Strolling walk
Walking in a relaxed way, good posture, shoulders
down, arms swinging naturally as you walk
Brisk walk
Fitness, pace or aerobic walking, stepping up pace
and pumping arms as walking.
Power walk
For a very fit, younger, experienced walker; walking
with weights (carrying them in hands and or strap-
ping them on waist and ankles)
Treadmill walk
• Chart distance and speed and time the walk.
• Good during bad weather
Nordic Walking
• Nordic Walking is an enhancement of ordinary
walking — Nordic Walking uses poles in order
to add two major benefits to walking
• The use of poles means the upper body muscles
are used as well as the legs
• The poles help to propel the walker along – this
means he/she works harder than usual yet the
support given by the poles makes it feel easier!
Special things needed for walking?
Good shoes, designed for walking
• During walking, land with 1½ times body weight
on the outside of heels; then roll weight forward
on the ball of foot.
• A good walking shoe will allow the rolling action
of the foot with ease.
• Older people may be more stable in a shoe with
a thinner hard sole.
Comfortable clothes
• Don’t restrict movements
• Wear layers during cold months so that can peel
off as you warm up
• During hotter weather, it’s important to stay well
hydrated and keep cool. This means wearing the
right clothing, drinking adequate fluids and staying
out of the sun when it’s at its hottest.
Walking correctly
Walk with chin up
and shoulders held
slightly back
Swing arms Keep chest up and out
as walk
Roll weight
forward
Walk so that the
heel of foot touches
Walk with the ground first.
toes pointed
forward.
Tips to Help Stick With a
Physical Activity Program
• Wear good shoes and socks
• Stay hydrated
• Listen to a mp3 player “e.g. Quran”
• Log walk
• Set a schedule and keep to it.
• Invite friends and family to join.
• Motivate each other to keep it up.
• Pay attention to how great you feel!
• Tell someone about walking commitment
• Think of walk in three parts.
• Warm up by walking slowly for 5 minutes.
• Then, increase speed and do a fast walk.
• Finally, cool down by walking slowly again for
5 minutes.
• Do light stretching after warm-up and cool-down
• Set goals.
• Self-reward
At the end of each month stay on exercise
program, reward self with something new -
new clothes, a new book - something that
will help keep committed, But don’t use
food as a reward.
How to do stretch
Side Reach
Reach one arm over the head and to
the side. Keep hips steady and
shoulders straight to the side.
Hold for 10 seconds and
repeat on the other side
Wall Push
Lean hands on a wall with feet about 3 to 4 feet
away from the wall.
Bend one knee and point it toward the wall. Keep
back leg straight with foot flat and toes pointed
straight ahead.
Hold for 10 seconds and repeat with the
other leg.
“If do not yet feel a
Knee Pull
Lean back against a wall. Keep head,
hips, and feet in a straight line.
Pull one knee to chest,
Hold for 10 seconds and then
repeat with the other leg
Leg Curl
Pull right foot to buttocks with right
hand. Stand straight and keep
knee pointing straight to the
ground.
Hold for 10 seconds and
repeat with left foot and hand.
Hamstring
Sit on a sturdy bench or hard surface so that left
leg is stretched out on the bench with toes point-
ing up. Keep right foot flat on
the floor. Straighten back,
and if feel a stretch in
the back of the thigh.
Hold for 10 seconds and
repeat with right leg.
yet feel a
Walking
is free
you can walk practically
anywhere, with family or
friends or by yourself.
All you need is a pair of
comfortable walking
shoes.
Remember to
invite the ones you
love to join you…
Let’s keep them around a
little longer too.
E:
[email protected]P.O.Box: 26555
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