Walking for Wellness
Presented by:
Traci Thompson RD, LD
HealthSmart Wellness Program
• HealthSmart Care Management Solutions provides you with many tools and
•
services to help you take a positive and hands-on role in your health and
wellness.
The Wellness Coach Program will assist you in establishing personal health
goals, provide you with educational information and help move you toward
positive lifestyle changes.
For more information regarding the Wellness
Coach Program, please contact the Wellness
Coach Team at:
(800) 469-4631 ext. 2465
(214) 574-2465
[email protected]
Walking is a Great Start
• You do not need a doctor’s
prescription to begin walking.
• Walking is a low-impact form of
exercise and is easy on the joints.
• It is one of your body's most
natural forms of exercise.
• The health benefits are endless!
• It is safe, simple, and doesn't
require practice – just a good pair
of shoes!
• Walking is the perfect start for
everyone!
Walking Can Help You!
• There are several health benefits to walking that include:
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Lowering low-density lipoprotein (LDL) cholesterol (the "bad"
cholesterol)
Raising high-density lipoprotein (HDL) cholesterol (the "good"
cholesterol)
Lower your blood pressure
Reduce your risk or manage type 2 diabetes
Reduce your risk of cancer
Manage your weight
Improve your mood
Relieve arthritis and back pain
Stay strong and fit
The list goes on and on…
Set Your Walking Goals
• Set realistic walking goal for yourself for the day, week and month.
• If starting a walking program is new for you, start slow and easy.
• Calculate the distance of your walks from a particular starting point
so you can log your distance in a journal.
• Use online or smart phone applications such as, www.mapmyrun.com
to log your distance, calories burned and more.
• Pick a time of day that you can maintain throughout the week.
• A good goal is at least 30 minutes a day, 5 or more times a week.
• Once you get your routine set, stick to it!
Interval Training
• Use the FIT (Frequency, Intensity and Time) Principles for a safe
and effective workout!
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Frequency: Try an interval workout three to five times per
week, depending on your fitness level.
• Beginners should do fewer days, while intermediate to advanced
walkers can safely do more.
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Intensity: Walk at a brisk—not leisurely—pace.
• Don’t worry about what your pace really is, but do pay attention to
your overall intensity, aiming for 5-7 on a scale of 1-10.
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Time: Try to follow the suggested workout guidelines to the
best of your ability.
• You will gradually increase your walk time as you progress from
the beginner to the intermediate and advanced interval workouts.
Example Walking Plan
Exercise:
Duration:
Intensity (1-10)
Warm up
5 minutes
3.5
Walk briskly
1 minute
6.5
Walk at a moderate pace
2 minutes
5
Walk as fast as possible
1 minute
7
Walk slowly
2 minutes
4
Walk briskly
1 minute
6.5
Walk at a moderate pace
2 minutes
5
Walk as fast as possible
1 minute
7
Walk slowly
2 minutes
4
Walk briskly
1 minute
6.5
Walk at a moderate pace
2 minutes
5
Walk as fast as possible
1 minute
7
Walk slowly
2 minutes
4
Walk briskly
1 minute
6.5
Walk at a moderate pace
2 minutes
5
Walk as fast as possible
1 minute
7
Walk slowly
2 minutes
4
Cool down
5 minutes
3.5
Total Workout Time:
34 minutes
Keep It Comfortable and Safe
• In order to have a good walk, wear comfortable and supportive
walking shoes.
• Dress in loose fitting clothing that allows you to breathe and walk
easy.
• Layers are a smart choice so you can take off layers as you warm
up… and put layers back on during your cool-down phase.
• Avoid non-breathable materials – such as some synthetic fabrics, as
they don't allow perspiration to evaporate.
• Wear bright colors or reflective tape so that motorists can see you.
Establish a Walking Form
• Hold your head high.
• Move your shoulders naturally and freely.
• Swing your arms in a natural motion while
walking briskly.
• Focus your eyes 15 - 20 feet in front of you.
• Keep your chin parallel to the ground
• Gently tighten your stomach muscles.
• Tuck your pelvis under your torso.
• Position your feet parallel to each other and
shoulder width apart.
Warm Up and Cool Down
• Warm up
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Spend about five minutes walking slowly to warm up
your muscles. Increase your pace until your muscles
loosen up and your body temp rises.
• Stretch
 Stretch your muscles either before or after your first 2-5
minutes of warm up walking.
 Leg lunge, calf raise and seated toe touches will help
stretch your legs. Remember to stretch your back,
shoulders and arms too!
• Cool down
 Cool down after each walking session
 To reduce stress on your heart and muscles, end each
walking session by walking slowly for about five minutes.
• Then, repeat your stretches.
Keep Up the Pace!
• In order for your walks to help your heart, you will
need to make sure you are walking at a healthy
pace.
• Use the Talk Test: If you're breathing too lightly,
increase your pace. If you can't catch your breath,
slow it down.
• The main goal is to increase your heart rate and
stay in the target range.
• Make sure to contact your Primary Care Physician
before starting your walking program to check the
level of exercise that is best for you.
Target Heart Range (THR)
• Number of beats per minute (bpm) at which your heart should be
beating during aerobic exercise
• These numbers serve as a guideline - an indicator of how hard you
should be exercising.
• Varies depending on your age
• Beginners - aim for the low end of the zone and pick
up the intensity as you become more comfortable
with your workouts.
• Those who are more fit, or are training for
competitive events, may want to aim
for the higher end of the zone.
Estimating THR
Age
20 Years
THR
120 - 170
25 Years
30 Years
35 Years
117 - 166
114 - 162
111 - 157
40 Years
45 Years
50 Years
108 - 153
105 - 149
102 - 145
55 Years
99 - 140
Finding a Target Pulse
• Formula: Divide the maximum target heart rate by 6
• For Example:
Your maximum heart of 162 divided by 6 would give you a
target pulse of 27.
 During a 10 second count, your pulse should not exceed 27.
 If it does, make sure to slow down your walk slightly until you
reach the target pulse range.
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Too Busy to Walk?
• Suggestions to help you add steps to your everyday routine:
 Walk during your break &/or lunch time at work.
 If you work in a multi-story building, take the stairs.
 At night, trade ½ hour of TV for a brisk stroll around the block.
 Take the longer walking route when you are going somewhere.
 Park your car further away and walk into your destination.
 Get in your walks first thing in the morning.
 Walk in a brisk pace while you shop.
 Pace when you are on the phone to
get in some extra steps.
 Walk to take care of any errands
within 1 mile of your house.
Keep Your Walks Fun!
• Catch up with a friend by taking a quick walk while you chat.
• Look for a Fun Walk, 5K or longer event to participate in.
• After a long day at work, take a few minutes to go for a walk.
You will relieve some of the stress from your busy day.
• Make walking a family activity that you all can enjoy.
• If you are walking by yourself, listen to music or a book on
tape. You will be amazed how quick time flies by!
• Take your pets for a walk, they will love
the attention and keep you on a brisk pace.
Don’t Forget the Basics
• Know the Signs of Overexertion
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Weakness
Chest Pain
Dizziness
Excessive Sweating
Increased shortness of breath that doesn’t return to normal
within a few minutes
• Keep your doctor informed of your walking program progress
and any symptoms you may have.
Stay Hydrated
• What type of beverage should I consume when working out?
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For moderate activity lasting < 60 minutes, water is sufficient
For endurance activity lasting > 60 minutes, choose a sports beverage
with carbohydrate and electrolytes such as Gatorade
• Special Consideration
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If working out in extreme heat, you may need an electrolyte beverage,
such as Propel, to replace sodium and potassium lost through excessive
sweating.
• Exercise Fluid Recommendations
Pre-exercise: Drink ~16 oz fluid 2 hours prior to
exercise and an additional 8-10 oz 15 minutes prior
 During exercise: Drink ~6-8 oz every 15-20 minutes
of exercise
 Post-exercise: Drink ~20-24 oz fluid for every pound
weight loss during exercise
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Signs of Dehydration
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Dry mouth
Thirst
Fatigue
Muscle cramps
Decreased urine output
Dark-colored urine
Headache
Dizziness or lightheadedness
Get immediate medical care if you develop severe signs and
symptoms such as extreme thirst, a lack of urination, shriveled skin,
dizziness and confusion
Recap
• Walking is a smart start for an exercise program.
• There are multiple health benefits.
• Set realistic goals before you start.
• Be comfortable and remember your walking form.
• Make sure you keep your heart in an appropriate range.
• You can fit in a walk and it can be fun!
• Always remember to consult with your doctor and listen to your
body’s warning signs.
Quiz
• Complete the Lunch-n-Learn Quiz by clicking on the link
provided below to receive credit for your participation:
https://www.surveymonkey.com/s/June_LunchnLearnQuiz_2014
Questions?
For additional information, please contact:
Traci Thompson, RD, LD
Registered Dietitian
HealthSmart Care Management Solutions, LP
(214) 574-2856
[email protected]