Miami Valley Hospital
Mall
Walkers
Club
Walking:
•Helps prevent t ype 2 diabetes
•Strengthens your heart
•Is good for your brain
• Is good for your bones
•Helps alleviate symptoms of depression
•Reduces the risk of breast and colon cancer
•Improves fitness
•Improves physical function
• Walking improves cholesterol
• Helps manage stress
• Improves circulation
•Helps control weight
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Tips on Walking Techniques:
Leg work
• Do not lengthen your stride.
• Concentrate on a powerful push off while the front foot lands closer to the body.
Foot work
• Walk heel to toe and not flatfooted to increase speed.
• Contact the ground with your heel.
• Roll the foot forward over the center of your foot.
• Push off with your toes.
Hips
• Your waist should twist.
Arm work
• Keep your elbows at 90 degrees.
• Keep your arms close to your body.
• Speed up your arms to increase your speed.
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Tips for Making Mall Walking Fun:
• Walk with a buddy
• Window shop
• Listen to “walking songs” ex: fast paced music
• Make plans for after your walk
• Play games
• Set personal goals
• Enjoy the scenery
• Reward yourself
Benefits for Walking at the Mall:
• Safer, controlled environment
• Informational seminars
• Free health screenings
Conversions:
• To burn 1 lb. of fat you must burn 3,500 calories
• Average 100 calories per mile
• 1 mile = 2,000 steps
• ½ mile = 1,056 steps
• ¼ mile = 528 steps
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Weekly Walking Journal
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Weekly Walking Journal
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Weekly Walking Journal
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Weekly Walking Journal
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Weekly Walking Journal
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Weekly Walking Journal
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Weekly Walking Journal
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Mall Walkers Club
Visit mvh.org for program dates, times and health topics. All are subject
to change.
M-C-MKT50053-1/15