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Fall into Fitness with a Walk a Day!

With fall here, it is a great time to get outside and begin exercising again. An easy place to start is with a walking program. Walking is a gentle form of exercise that can help you achieve a higher level of fitness and health. Walking is safe, simple, and economical and doesn't require practice. In addition the health benefits are many-- Walking can help you lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol), raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol), lower your blood pressure, reduce your risk of or manage type 2 diabetes, manage or reduce your weight, improve your mood, and stay strong and fit. Make sure to get a pair of walking shoes that fit well and are in good condition. Replace shoes after 6 months or 500 miles. Other tips for success include:

• Start slow and easy. If you've been sedentary and fatigue easily, you’ll do well to start slowly. Start with taking a short walk, 15 minutes or so, daily or every other day. Begin to add distance and speed each week as you become more conditioned.
• Keep a journal or log all your miles on a map to stay focused and motivated. Consider using the “Around the World in 80 Ways” at your Holtyn website. www.holtynhpc.com Your other option for keeping track of your walking distance is to wear the pedometer your Western Wellness Program purchased for you (if you have not yet received it, contact your Wellness Coach).
• Use proper technique. Walk tall with your head up and eyes forward. Relax your shoulders and hold your abdominals tight.
• Stretch before and after you walk. Include the calf stretch, quadriceps (thigh) stretch and hamstring stretch—make sure you hold each stretch for at least 15 seconds after you are warmed up.
• If you don't like walking alone, invite your spouse, partner, co-worker, friend or neighbor to join you.
• Drink plenty of water.
• As with beginning any new exercise program, check with your doctor first to discuss any medical considerations. Even though the first steps of any journey can be the most difficult, keep your goals in mind and remember all of the potential health benefits to stay motivated.
  
• Remember as the temperature starts to drop outside to dress warm!