Walking Tips

Treadmill Walking 101

Treadmill Walking 101

When you have worn out your shoes, the strength of the shoe leather has passed into the fiber of your body. I measure your health by the number of shoes and hats and clothes you have worn out.

- Ralph Waldo Emerson

Some of you may turn to your treadmill to get your steps in. It’s important to have proper technique and safety to get the best out of your treadmill walk.

1. Begin standing with one foot on each side of the treadmill. Step on the treadmill and start at a slow rate of speed and slowly increase the speed. Be sure to know where the red emergency switch is located on most machines.

2. Do not hold onto the side rails or front console. You often see people holding on and leaning back while walking. This is incorrect posture and could be dangerous.

3. Stand up straight, head up, eyes forward, arms swinging in stride with your feet. Stride with your front heel striking close to your body while your back foot remains on the ground longer to give a powerful push-off. This back foot push off is what gives you speed and power, and will help you burn more calories.

Big Screen Treadmill Interval Walking Workout

Interval workouts alternate very fast and slower-paced walking for a great cardiovascular workout and a high calorie burn.

Start your treadmill workout during a favorite tv show or movie. Decide your walking fast pace points in the show and slow pace points in the show. For example, if you’re watching The Biggest Loser, walk at a very fast pace during each part of a challenge on a show, then slow way down during the commercials. If you’re a sports fan, go fast during breakaways on hockey and slow down when the whistle blows. Soap opera fan? Up and down with every kiss, fight or gun shot.

Total time: 47 minutes.

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Plan a Summer Walking Vacation (or Staycation)

Planning your summer vacation (or staycation)? How about making it a walking vacation?!

Guided walking tours run the gambit, from architecture to history to shopping to haunted houses! After deciding on your destination, check with the local tourism bureau for river walks, hiking trails or guided tours. Most museums offer self-guided tour material and maps, and some even offer audio-guided tours for a fee.

Another great resource for self-guided walking tours is Volkssports or IVV clubs. (Google: ivv walks)

Volkssports, meaning “people” sports, are non-competitive fitness groups that originated in Europe. The American Volkssport Assocation’s website says “Volkssporting is an international sports phenomenon that promotes personal physical fitness and good health by providing fun-filled, safe exercise in a stress-free environment through self-paced walks and hikes, bike rides, swims, and in some regions cross-country skiing and snowshoeing. Walking is the most popular of all U.S. volkssporting activities and has been identified by the U.S. Surgeon General as the most beneficial form of exercise.”

These walking clubs have associations in the U.S., Canada and Europe, and offer a wealth of information about permanent trails selected by club members. The trails may go through scenic or historic areas, and may be in cities, towns, parks, or rural areas.

How about these ideas for a walking vacation?

  1. The Royal London Trail from Hyde Park, to Kensington, past Buckingham Palace to Trafalgar Square in England.
  2. Enjoy more than 120 pieces of art at the Benson Sculpture Gardens in Loveland, Colorado.
  3. Following the San Antonio Riverwalk through the King William District, past The Menger Hotel, where Theodore Roosevelt recruited the Rough Riders, an onto the “The Alamo.” (San Antonio also has “ghost tours” where participants can walk from location to location downtown in hopes of encountering paranormal activity).
  4. Vist west Texas and walking the grounds around and up in the hills surrounding Ft. Davis where the settlers heading west would stop for rest, refuge and supplies.

Throughout the year, individual clubs also organize walking events designed for all fitness levels. No membership is required and it is a great way to experience your destination.

QUICK TIPS

Don’t forget to:
- Pack sunblock and insect spray.
- Wear a hat, a good pair of sunglasses and your pedometer.
- Carry water and snacks.
- Don’t overdo it, take regular breaks and remember you have to walk back!

Botanical gardens, sculpture gardens, zoos … oh, so many opportunities to get your 10,000 steps a day!

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What Your Mom REALLY Wants for Mother’s Day

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National Walking Day and Famous Walkers

Wednesday, April 6, 2016 is National Walking Day. The American Heart Association has sponsored this occasion on the first Wednesday in April since 2007.

National Walking Day is all about encouraging Americans to be active and start walking but also to turn physical activity into a consistent part of a healthy lifestyle.

If you haven’t been active or exercising in awhile, don’t sweat it. You can start with one step at a time. Start with a few minutes when you begin, and each day you can gradualy increase the time and distance you walk. Walking is easier to stick to and an easier commitment to work into your life. Statistics prove that people keep walking and “stick to it” more than any other form of exercise.

Most articles and posts about National Walking Day will tell you about all the health benefits of walking or how quickly you can experience benefits from walking. We could also share with you why your boss wants you to wear a Fitbit or other activity tracker. We aren’t going to do that in this post. You can get facts about walking or learn more about the benefits of walking here on Walkingspree’s blog or on the American Heart Association’s website which has a section devoted to walking.

Instead, we want to bring your attention to three famous walkers who were known for their intelligence and their creativity in their time. It is said that these men used walking as a way to generate ideas, creative thinking and to solve problems.

Once upon a time, people walked pretty much everywhere. When there were no planes, trains or automobiles, people walked. Often, a family could not afford a horse or other conveyance. So, they walked. You might think they walked because they had to – and you’d be right. But history also shows that some individuals walked because they knew they functioned and performed better when they took walks. Let’s take a look:


Portrait of Aristotle set on a restored bust. Mid-2d Century A.D. (artist unknown)

When most of think of Aristotle, we envision some “old dude” with a long beard. Probably in robes. And, if you’re like a couple of us here at Walkingspree, you envision him sitting on the ground in a circle talking to his followers and his students as they listen carefully, taking notes a on a scroll or something.

Well, it turns out that Aristotle (born in 384 B.C.) was not only a Greek philosopher, whose contemporaries included Plato and Socrates, but he also headed a school that he, personally, founded. The Lyceum was commonly known as the Peripatetic School. Again, if you are like most people, you won’t recognize that the word “peripatetic” is actually a form of the Greek word , peripatetikos – which means “walking around.” (If you are one of the few who knew that word already: You rock! Now, give yourself a pat on the back and keep reading with the rest of us…)   Aristotle recognized the brain’s ability to focus on the matter at hand  (instead of daily stresses an anxiety) while walking. Walking was so much a part of the way that Aristotle taught that his students (or followers) literally followed him about as he taught and they became known as Peripatetic’s.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. ~Aristotle

William Wordsworth at age 28 by William Shuter

Perhaps one of the most famous poets, William Wordsworth walked nearly 175 thousand miles throughout his life while sustaining a high-volume writing vocation. “Wordsworth’s walking was writing, in a way. As he saw it, the actof walking was “indivisible” from the act of writing poetry.  He needed to walk in order to write.”**

Charles Dickens in 1858. Appreciations and Criticisms of the Works of Charles Dickens, by G. K. Chesterton, Published 1911.

Charles Dickens, considered the greatest author in the Victorian era (A Christmas Carol, Great Expectations, Oliver Twist and more) was also an avid walker. History says he would write from 9am-2pm and then head out for a long walk.  Apparently, walking a 20-30 miles in a day was all a part of his normal routine. Dickens walked so far, so much at different times friends would worry and wonder if he had a harmful addiction.  Dicken’s wrote plays, more than a dozen novels and other materials. Walking was very much is inspiration.

Dickens once said that if he couldn’t walk “far and fast,” he would “explode and perish.”

That’s just three people whose work was dramatically and positively impacted by walking.

What can you accomplish?  Quite a bit! By walking just 30 minutes a day, a person can drastically decrease their risk of just about every health problem: heart disease, stroke, diabetes, cancer — even depression and Alzheimer’s.

And that’s just the beginning.  So, lace up and go out for a walk and remember to wear your walking shoes or take them with you wherever you go on Wednesday for National Walking Day.

**How Did Walking Serve as an Integrative Activity for Wordsworth? by Trina-Marie Baird, 2008, Department of Religious Studies, Lancaster University

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Instant Benefits of Exercise: 3 Things a Walking Program Can Do for You NOW

We hate to wait in line. We get impatient if a website takes longer than two seconds to load. In some cities, they have what’s known as a “honk-o-second.” That’s the teeny little space between the time the light changes to green and the person behind you honks before you can move your foot to the gas pedal.

And with a walking program or any other exercise? We get frustrated because we want results and we want them NOW. We hate to wait.

Remember the “goldfish statistic?” In early 2015, Microsoft Corp published the results of a study showing that the average American has an attention span of 8.25 seconds and reminded us that a goldfish has an attention span of 9 seconds. Ouch.

Speaking of your attention span, there’s another statistic that shows you’ll only read about 28% of the average webpage (approximately 593 words).  By the end of this paragraph, you’ll be at 178 words. So, hold on to you’re span, baby! We promise to get you what you need with just a few more.  Ready?

3 Things a Walking Program Can Do for You NOW

  • Improve Your Memory. Studies show that completing 15 minutes of moderate exercise leads to faster reaction times on working memory tasks directly after exercise. These findings imply that concentrated sessions of cardio exercise may help circulate your attention and memory resources more effectively. This helps to enhance your mental functioning. One of the most motivating conclusions in a published study showed moderate exercise can provide immediate benefits no matter your age. So, lace up your shoes, strap on your Fitbit or other wearable device and start your own walking program.
  • Provide Confidence and Improve Your Mood. Yes, that’s correct. One study surveyed nearly 2,000 young people over 23 different trials. They found that consistent exercise greatly improved self-confidence and provided a mood boost. Exercise significantly helped those showing anxiety and signs of depression.
  • You’ll Have Radiant, Glowing Skin. Everyone enjoys looking healthy and happy. A rise in your body’s temperature will increase blood flow to your skin.

You can do this! And you won’t even have to wait months and months to see results. It only takes 20 minutes of moderate cardio exercise to improve your mood and make you feel better.

Another study researched college students who exercised (jogging) at three different levels of intensity. Most of us would assume that those exercising at the highest intensity would benefit the most, right? Turns out that no substantial difference between intensity or mood benefits after exercise was reported.

This means that even if your really tired and can’t push yourself as hard, you’ll still finish your workout or your walk feeling better. It’s a win-win all the way around.

Document Your Feelings for Posterity (or Yourself)

You’re almost to the end of this page with a few words to spare.  If you finish it, you can pat yourself on the back for not being part of the 28% we mentioned earlier. We’re leaving you with a tip to help you keep exercising.

It’s easy to forget how great it feels when we are consistently exercising. So, we recommend an audio reminder. It’s quick and easy: Use your phone. Record a voice memo describing how you feel after exercising.  That’s it. Each time you feel like dragging your feet on the way to the treadmill, replay your audio clip. It’ll make you feel good about exercising. Immediately. No waiting. We like that.

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