Put Some Spring into Your Steps!

  

The weather is beginning to warm up, the sun is out more, and for many of us that means getting outside for fresh air and exercise.  If you are planning to begin or resume a walking program, here are some tips to aid in your success.

 

Walking is one of the easiest and most profitable forms of exercise. All you need is a good pair of shoes (see Switch Out Your Sneakers for more details), comfortable clothing, and desire.  Make a plan for where you will walk, and how long you want to walk.  Also, make sure to bring some water to drink and a cell phone – in case of emergencies!

 

When starting out, especially if you have not been exercising for a few months (or more), be sure to start slowly.  Just step out your front door, walk for about 5-10 minutes, turn around and walk back home.  This will give you a great 10-20 minute workout.  Do this everyday – or at least most days of the week.  Keep a journal or diary of what you did, how long you walked, where you went, and how you felt during and after the walk. 

 

After a few weeks of consistent walking, add 5 minutes to your walk until you are walking at least 30-45 minutes most days of the week.

 

How you hold your body is very important to walking comfortably and easily. With good posture you will be able to breathe easier and you will avoid back pain.

Make sure that you stand up straight and do not arch your back.  Think of being tall and straight.  Keep your eyes forward, not looking down but rather 20 feet ahead.  And, of course, tighten your stomach muscles to strengthen your core and help you stay on track with your posture.

When you are walking, your shoulders should be relaxed, not drawn up toward the ears.  Your arms should swing naturally with each step, and should be bent at the elbow at a 90-degree angle. This is important.  Straight arms on long walks lead to problems with swelling, tingling, and numbness of the fingers or hands. Bending your arms will not only eliminate this problem, it will also help you gain upper-body strength and tone your deltoids, biceps and triceps.  Also, if weight loss is a goal, bending the arms will also burn 5% - 10% more calories.

Finally, just going for a stroll will not help you reach your fitness or weight loss goals.  You must walk at a pace where you can feel yourself working, at least slightly, where you are beginning to breath heavily, but can still hold a conversation.  (Look back at the October 2007 newsletter to see why Exercise Intensity Matters).  On a scale of 1 – 10, where 1 is sitting quietly with no intensity and 10 is working so hard you cannot hold a conversation at all; you should strive for intensity between 4 and 6 during your walk.

Please Remember:  If you're new to walking, start off with slow, short sessions and build your way up gradually. If you have any health concerns or medical conditions, be sure to check with your doctor for advice before you begin a routine.

References in the Walking Article:  Active.com;  thewalkingsite.com

 

	Switch Out Your Sneakers

If you’re getting ready to head outdoors for some springtime workouts, make sure you check your sneakers and replace them if necessary.  “A sneaker’s elasticity diminishes with wear, reducing its ability to absorb shock,” says James R. Christina, D.P.M., director of scientific affairs for the American Podiatric Medical Association in Bethesda, MD.  “Worn-out shoes transfer more force to your feet, joints and back, increasing your risk of injury.”

 

Sneakers that are worn most days of the week, even if only for exercise sessions, will last you about 6-8 months before needing to be replaced.  Even if they still look like new, they wreak havoc on your body.  So, take a look at those shoes.  If you see worn-out patches on the bottom and cracks in the mid-sole (the part of the shoe between the upper and outsole), it’s time to toss ‘em!  Here are some guidelines:

 

s      If you run, replace your shoes after 350-500 miles (every 4-6 months if you hoof it 20 miles a week)

 

s      If you walk, trade up every 500-600 miles – or once a year if you’re walking fewer than 10 miles a week

 

s      If you use cardio equipment, take classes, or lift weights, buy a new pair after 70-90 hours of exercising.

 

Finally, make sure that your sneakers fit your foot well, are not tight through the toes, forefoot, or heel; and have an arch support that is comfortable.  Don’t forget that your feet can change sizes, so make sure to bring a pair of exercise socks with you when trying on sneakers to get the best fit, and try to shop in the afternoon when feet tend to be bigger.

 

Enjoy your Spring Exercising. 

 

	Workouts Boost Function of Insulin-making Cells

 

Sedentary older people at risk of developing diabetes showed significant improvement in the function of their insulin-making beta cells after just one week of exercise, University of Michigan researchers found. (Beta cell function is known to decline with age, although it is not clear why.)

As people age, they may also become less sensitive to the blood sugar-regulating effects of insulin and develop impaired insulin secretion, the researchers add. And while short-term exercise boosts insulin sensitivity, it has not been clear how it might affect beta cell function.

After the exercise period, study participants' sensitivity to insulin had increased by 53 percent, on average, while a measure of beta cell function called the disposition index had risen by 28 percent. However there were no changes in their fat mass, levels of fat in the blood, or other factors that might explain the effect of exercise on beta cells.