mallwalkers flyer - Advocates for Health in Action

The Walkers Guide To A Healthy Lifestyle
Walking is one of the safest and most popular modes of exercise among Americans today. All you need to get started is a
good pair of walking shoes, some comfortable clothes and a pedometer to track your steps. Whether you are a beginner or
experienced athlete, walking can benefit your health in multiple ways. Here are just a few:
• Enhances cardiovascular endurance
• Minimizes the risk of heart attacks
• Lowers blood pressure and prevents
high blood pressures
• Reduces cholesterol levels
•
•
•
•
• Slows down bone loss and helps to
prevent osteoporosis
• Suppresses the appetite
• Increases energy levels throughout
the day
Improves muscle tone
Increases aerobic capacity
Eases back pain
Speeds up metabolic rate
Put That Pep In Your Step
Joining a walking club is the first step to a healthier lifestyle. If you’re a beginner, set an attainable goal for yourself and try
your best to stick to it. If walking is your primary source of exercise, try working up to 10,000 steps a day. Every step counts,
so strap on your pedometer and get moving! Here are some suggested guidelines on how to put your goal into action:
WEEK 1
400 steps/day
WEEK 5
2000 steps/day
WEEK 9
WEEK 2
800 steps/day
WEEK 6
2500 steps/day
WEEK 10 4600 steps/day
WEEK 3
1200 steps/day
WEEK 7
3000 steps/day
WEEK 11 5300 steps/day
WEEK 4
1600 steps/day
WEEK 8
3500 steps/day
WEEK 12 6000+ steps/day
200
Things To Consider When Walking
• Posture: Head should remain in an upright position
with your spine straight and shoulders and arms loose
• Breathing: Take regular deep breaths to ensure
delivery of oxygen to muscles
• Stride: Long smooth strides that are fairly effortless
are best
• Proper shoes: Shoes should provide support to the
heel with flexible cushioned sole to aid in gait and
absorb shock
190
Max
imu
180
m a
tta
inab
170
160
85%
150
of ma
x.
a t t a in
a b le
140
T
130
120
A
60%
110
R
G
of ma
x.
E
T
a t t a in
a b le
100
le h
eart
heart
rate
Z
heart
rate
O
N
E
rate
90
age 25
30
35
40
45
50
55
60
65
WALKING ENERGY EXPENDITURES (Calories per hour)
PERCENT GRADE
(SLOPE OF HILL)
Calorie expenditure also plays an important role in
achieving overall health benefits. Keep in mind that as
walking speed increases, caloric expenditure increases.
H E A R T B E AT S P E R M I N U T E
Heart Heath
In order to achieve cardiovascular benefits from walking,
one should walk at a pace that is in their target heart
rate zone. This zone is calculated on an age related
formula that is 65 to 85 percent of the maximum heart
rate (MHR = 220-age). See the Heart Rate Target
Chart below to figure out where the appropriate zone
for your heart healthy walking should be.
4000 steps/day
15%
460
563
660
740
810
883
10%
367
442
516
597
677
758
5%
277
322
372
460
546
634
0%
176
202
229
323
413
508
2.0 mph
2.5 mph
3.0 mph
3.5 mph
4.0 mph
4.5 mph
WALKING SPEED