- Nordic Walking Enhances Your Walking Experience & Maximizes Your Workout
http://t4america.org/values/community
83 percent of Americans say they would approve of building walkable communities so people can use their car less as a way of reducing energy use. (Source: Smart Growth American and National Association of Realtors, “Growth and Transportation Survey,” October 2007. http://www.smartgrowthamerica.org/narsgareport2007.html)
Physical Inactivity
http://www.smartgrowthamerica.org/health.html
Only about one-quarter of Americans get the recommended amount of exercise. This lack of inactivity has contributed to the obesity epidemic and is a factor in more than 200,000 deaths a year. Yet we build our communities in ways that discourage, rather than encourage, everyday physical activity. As a recent headline in USA Today put it: “City, suburban designs could be bad for your health.”
People who live in spread out, sprawling areas are less likely to have easy opportunities to get physical activity in the course of a day. They may live in housing subdivisions that are isolated from stores, schools, or other destinations that they or their children may want to reach on foot.
Neighborhood streets may not connect to each other, but only to busy high-speed arterial roads that are unpleasant or even unsafe for walking or biking. Transit service may be infrequent or too far away. And the many places they need to visit in a day may be many miles apart, but with convenient parking just steps from the front door. That means the most obvious and practical way to get everything done is via automobile.
Medical research shows that walking and similar moderate physical activity is important to maintaining weight and bestows many other health benefits, including lowering the risk of diabetes, stroke, and heart attack. Studies show that people in sprawling places walk less. Public health advocates have launched a major initiative to create “active living communities” – places where people can integrate physical activity into their daily lives as they bicycle to work, walk to shops, and climb stairs at the office. To find out more, visit the Active Living Network and Active Living by Design.
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Walking is the perfect way to exercise and get healthy.
Did You Know Walking Can -
Walking can help protect you from some of the most dangerous illnesses – heart disease, stroke, diabetes, obesity, osteoporosis and bowel cancer.
Walking reduces blood pressure, lowers the levels of ” bad LDL ” cholesterol in your blood, tones up your muscles and strengthens your bones. A study carried out in America on more than 3000 people who were at risk of developing ‘late onset’ diabetes found that a 30 minute walk, five days a week cut their risk of developing this form of diabetes by more than half and on average they lost 15lbs in weight. Regular walking can reduce your weight by the safe rate of one pound every three weeks – you can achieve this weight loss by walking two miles a day on three days a week. Because muscle weighs more than fat and regular exercise builds muscle as opposed to fat – the benefits of walking are not just weight loss but you look more trim by toning muscles. It can also improve posture helping you to look slimmer and fitter without losing any weight.
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You Don’t Need Expensive Equipment A pair of comfortable shoes that provide good support is very important. Casual shoes with heavy rubber soles. Good running shoes such as trainers with heavy soles) are good walking shoes, as are some of the lighter walking boots. If walking over uneven hilly ground a hiking boot with more support is recommended. Whatever kind of shoe you select, it should have arch supports and should elevate the heel slightly. Make sure there is adequate room for your toes.
Nordic Walking Poles sold at Treasure Valley Nordic Walking Adventures range from $55-$99, are adjustable, have 2 sets of tips, have a lifetime guarantee under normal use. Before You Start Build Up Your Walking Week 1 two walks of ten minutes on three days per week.
Week 2 and 3 two walks of 15 minutes on four days per week. Week 4 two walks of 15 minutes on 4 days per week Week 5 – 9 two walks of 15 minutes per day on four days a week. Try to increase your pace slightly or include a route which has some inclines or low hills. Aim to go walking on 5 days per week. Week 10 onwards aim for a brisk pace and challenge yourself with steeper inclines or hills. Brisk Is Best To maintain health with regular physical activity: Walk for 20 – 30+ minutes’ duration’s most days of the week at a “talking” pace. Keep Going!
Keeping motivated is very important.
Decide on a manageable target for the first month. Walk with a friend. Vary your route.  Group Class from TVCC, Ontario OR Oct 2008 |
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