Walk it Out!

Walk it Out!

By Michelle Dew, M.D.

What is it that almost all of us are able to do regardless of age, gender, size, work or neighborhood? WALK! Your feet were made for walking and walking adds physical activity into your day, boosting your overall health and mental well-being! A moderate amount of exercise, such as walking, enhances your heart health by increasing "good" cholesterol HDL levels, decreasing triglyceride levels, lowering blood pressure, and assisting in controlling your weight.

So what's the prescription? The first step is to know the facts!

One pound of fat is equal to 3,500 calories - to lose one pound a week, simply cut out 500 calories each day.
Walking 10,000 steps each day assists you in maintaining your current body weight with a portion- controlled diet. To lose weight, increase your steps by walking 30 to 40 minutes per day.
The correct posture, arm swing, and stride add up to a higher intensity of exercise and lowers your risk for injury.
Posture - lean slightly forward from the ankles - not the waist, keeping your head level and your chin up.
Arm swing - keep your elbows firmly bent at a 90-degree angle and swing your arms from the shoulder.
Stride - keep your stride long and smooth by keeping your supporting leg straight as your body passes over it and let your hip rise and relax. As your leg moves to the rear, keep your foot on the ground as long as possible before pushing off.

Don't forget to stretch first to warm up your muscles. Make a personal commitment to yourself to get started and schedule daily walks into your life. It doesn't take fancy clothes - only a good pair of shoes and personal motivation. Partner with a friend, family member or your dog. Make a date and get out there and walk! You won't regret it!

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