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Useful Tips On Walking And Fitness

By 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: www.racewalk.com

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 Rights Reserved


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.

The goal of Team Beachbody is to provide you with solutions to reach your health and fitness goals.
Click here to learn more about Team Beachbody Coach Rich Dafter.


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Hi, I'm Rich Dafter - full time dad, life-long runner, Team Beachbody Coach and Polar Global Ambassador. By the Grace of God, I have been able to raise my kids working from home by helping people get healthier, fitter and have better quality of life as a full-time Team Beachbody Coach since 2007. more...

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