Useful Tips On Walking And FitnessBy JoAnn Taylor -
The Walking Connection
Side walk! Walking sideways burns 78% more
calories than walking forward. Lateral motion takes extra effort by putting
your body to work in unfamiliar ways.
Walk away from trouble. A study done at the
University of Pittsburgh found that postmenopausal women who had walked
regularly for more than a decade, avoided heart disease, falls, hospitalization
and surgeries far more successfully than their inactive peers.
Do you have a need for speed? Quick! Check
out this racewalking Web site:
A walker's motto: "Always be prepared."
Keep a pair of your old walking shoes in your car. You never know when you'll
have the opportunity to squeeze in a 10-minute walk.
Why weight?: A weight gain of 11 - 18
pounds increases your risk of heart disease by 25%. More than 25 pounds and
your risk goes up 200% - 300%.
Step'n out! The average person takes 9,000
steps each day. In a lifetime that is 3.5 trips around the Earth.
New soles! Your walking shoes should be
replaced about every 500 miles. Special tip: buy two pairs of shoes to walk in.
Wear one pair to walk regularly in and wear the other pair just on Sundays.
When you begin to feel the difference between the two pairs of shoes, it's time
to buy a new pair of shoes. Now use your previous Sunday pair for your regular
walks and your new shoes as your Sunday pair.
Head for the hills! To increase body
toning, cardiovascular fitness and calorie burn, walk uphill.
A man's and women's best friend. Does your
dog insist you take her (or him) for a walk? Look for a retractable leash. It
can help free up your arms so you can keep pumping them and that will help you
get as much or more benefit from your walk as Fifi (or Fido)!
Keep on walkin'. About 80% of hospital
admissions are the result of bad health habits such as leading a sedentary
lifestyle. Don't let you or some one you love become a statistic. Get them up,
out and walking!
A good idea. Freeze water in your water
bottle. It will melt slowly while you walk so you'll have a constant supply of
cold, refreshing water.
More work, less play? Since 1970, working
Americans have seen their leisure time drop from 26 to 17 hours per week. A
Walking Vacation is a perfect way to fill this precious time. We make all the
plans! You sit back and relax!
Don't be a statistic! Twenty-five percent
of people who start an exercise program quit the first week. Another 25% quit
within the first six months.
Roughing it! Walking on a rough but level
track requires 50% more energy than walking on a paved road.
In the fast lane! Do you know how fast you
are walking? To get a close estimate, count the number of steps you take in a
minute and divide by 30. For an example, if you take 120 steps you would be
walking about 4 mph.
Fight the fat! Blend equal portions of
nonfat yogurt with your favorite salsa for a fat-free, low-calorie dressing for
salads, chicken and fish.
An ounce of prevention One of the best ways
to protect yourself during the cold and flu season is to wash your hands
thoroughly and regularly.
A little bit goes a long way. The risk of
heart disease, high blood pressure, cancer and diabetes can be reduced just by
taking the dog for a walk, climbing the stairs or sweeping the driveway.
(c)1999-2003 Copyright by JoAnn Taylor. All
Jo Ann Taylor is the co-founder and owner of
The Walking Connection, one of the most highly
rated walking, hiking and lifestyle related Web sites on the Internet with
registered members in more than 40 countries. As a competitive racewalker, Jo
Ann was a top 5 overall finisher in the Portland Marathon and led teams in the
Portland, Anchorage, Catalina and Maui Marathons. As a sought-after lifestyle
motivational speaker and fitness walking instructor, she has positively
influenced the lives of thousands of people. As the Active Adventure Tour
Director for her company, Jo Ann leads walking and hiking trips to destinations
around the world.