How Do I Warm Up?

Before you start to walk, do the stretching exercises below.  Remember not to bounce when you stretch.  Perform slow movements and stretch only as far as you feel comfortable.

Side Reaches

• Reach one arm over your head and to the side
  

• Keep your hips steady and your shoulders straight to the side
  

• Hold for to seconds and repeat on the other side
  

Wall Push

• Lean your hands on a wall with your feet about 3-4 feet away from the wall
  

• Bend one knee and point it toward the wall
  

• Keep your back leg straight with your foot flat and your toes pointed straight ahead
  

• Hold for to seconds and repeat with the other leg
  

Knee Pull

• Lean your back against a wall
  

• Keep your head, hips, and feet in a straight line
  

• Pull one knee to your chest, hold for 10 seconds, then repeat with the other leg
  

Leg Curl

• Pull your foot to your buttocks with your opposite hand
  

• Keep your knee pointing straight to the ground
  

• Hold for 10 seconds and repeat with the other foot
  

Is It Okay for Me to Walk?

Answer the following questions before you begin a walking program:

• Has your doctor ever told you that you have heart trouble?
  

• When you exercise, do you have pains in your chest or on your left side (neck, shoulder, or arm)?
  

• Do you often feel faint or have dizzy spells?
  

• Do you feel extremely breathless after mild activity?
  

• Has your doctor told you that you have high blood pressure?
  

• Has your doctor told you that you have bone or joint problems, like arthritis, that could get worse if you exercise
  

• Are you over 50 years old and not use to a lot of exercise?
  

• Do you have a condition or physical reason not mentioned here that might interfere with an exercise program?
  

If you answered yes to any of these questions, please check with your doctor before starting a walking program or ANY other form of exercise

Why Walk?

Walking is one of the easiest ways to exercise. You can do it almost anywhere and at any time.  Walking is also inexpensive.  All you need is a pair of comfortable shoes.  Walking will:

• Give you more energy
  

• Make you feel good
  

• Help you to relax
  

• Reduce stress
  

• Help you sleep better
  

• Tone your muscles
  

• Help control your appetite
  

• Increase the number of calories your body uses
  

For all these reasons, people have started walking programs.  If you would like to start your own program, read and follow the information provide here.

How Do I Start a Walking Program?

It is important to design a program that will work for you.  In planning your walking program, keep the following points in mind:

• Choose a safe place to walk.  Find a partner or group of people to walk with you. Your walking partner(s) should be able to walk with you on the same schedule and at the same speed.
  

• Wear shoes with thick flexible soles that will cushion your feet and absorb shock.
  

• Wear clothes that are right for the season.  cotton clothes for the summer help to keep you cool by absorbing sweat and allowing it to evaporate.  Layer your clothing in the winter, and as you warm up, you can take off some layers.
  

• Stretch before you walk.  See the warm up exercises here.
  

• Think of your walk in three parts.  Walk slowly for 5 minutes.  Increase your speed for the next 5 minutes.  Finally, to cool down, walk slowly again for 5 minutes.
  

• Try to walk at least three times per week.  Add 2 to 3 minutes per week for the fast walk.  If you walk less than three times per week, increase the fast walk more slowly.
  

• To avoid stiff or sore muscles or joints, start gradually.  Over several weeks, begin walking faster, going further, and walking for longer periods of time.
  

• The more you walk, the better you will feel.  You also use more calories.
  

W R E E L    R E A D E R S

Women Reading to Enhance and Enrich  Lives

    Warm Up TimeFast Walk Time  Cool Down TimeTotal Time

Week 1Walk Slowly - 5 minutesWalk Briskly - 5 minutesWalk Slowly - 5 minutes15 minutes

Week 2Walk Slowly - 5 minutesWalk Briskly - 8 minutesWalk Slowly - 5 minutes18 minutes

Week 3Walk Slowly - 5 minutesWalk Briskly - 11 minutesWalk Slowly - 5 minutes21 minutes

Week 4Walk Slowly - 5 minutesWalk Briskly - 14 minutesWalk Slowly - 5 minutes24 minutes

Week 5Walk Slowly - 5 minutesWalk Briskly - 17 minutesWalk Slowly - 5 minutes27 minutes

Week 6Walk Slowly - 5 minutesWalk Briskly - 20 minutesWalk Slowly - 5 minutes30 minutes

Week 7 Walk Slowly - 5 minutesWalk Briskly - 23 minutesWalk Slowly - 5 minutes33 minutes

Week 8Walk Slowly - 5 minutesWalk Briskly - 26 minutesWalk Slowly - 5 minutes36 minutes

Week 9Walk Slowly - 5 minutesWalk Briskly - 30 minutesWalk Slowly - 5 minutes40 minutes

& Beyond

                                                                  SAMPLE WALKING SCHEDULE