|Picture of the Walking brochure                                                                                                                                                                                                        | Walking, A Step in the Right Direction, NIDDK, Weight-control Information Network                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    
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|                                                                                                                                                                                                                                       | Why walk?Is it okay for me to walk?How do I start a walking program?Safety tipsHow do I warm up?Taking the first step                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                
|Why         walk?      Illustration of a footprint      Illustration of a footprint                                                                                                                                                 | Walking         is one of the easiest ways to be physically active. You can do it almost         anywhere and at any time. Walking is also inexpensive. All you need is         a pair of shoes with sturdy heel support. 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 provided in         this pamphlet.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  
|Is         it okay for me to walk?      Illustration of a footprint      Illustration of a footprint      Illustration of a footprint                                                                                              | Answer         the following questions before you begin a walking program.      Has           your health care provider ever told you that you have heart trouble?        When           you are physically active, 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 you have been physically active?        Has           your health care provider told you that you have high blood pressure?        Has           your health care provider told you that you have bone or joint problems,           like arthritis, that could get worse if you are physically active?        Are           you over 50 years old and not used to a lot of physical activity?        Do           you have a health problem or physical reason not mentioned here that           might keep you from starting a walking program?If         you answered yes to any of these questions, please check with your health         care provider before starting a walking program or other form of physical         activity.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  
|How         do I start a walking program?      Illustration of a footprint      Illustration of a footprint      Illustration of a footprint                                                                                       | Leave         time in your busy schedule to follow a walking 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 will keep you dry and comfortable. Look for synthetic fabrics           that absorb sweat and remove it from your skin.        For           extra warmth in winter, wear a knit cap. To stay cool in summer, wear           a baseball cap or visor.        Do           light stretching before and after you walk.        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 to           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 will use more calories.A         sample walking program and examples of easy stretches are shown on the         back.
|Safety         tips      Illustration of a footprint                                                                                                                                                                                 | Keep         safety in mind when you plan your route and the time of your walk.      Walk           in the daytime or at night in well-lighted areas.        Walk           in a group at all times.        Notify           your local police station of your groups walking time and route.        Do           not wear jewelry.        Do           not wear headphones.        Be           aware of your surroundings.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|How         do I warm up?      Illustration of a footprint      Illustration of a footprint      Illustration of a footprint      Illustration of a footprint      Illustration of a footprint      Illustration of a footprint | Before         you start to walk, do the stretches shown here. Remember not to bounce         when you stretch. Perform slow movements and stretch only as far as you         feel comfortable.      Illustration demonstrating sidestrechSide         Reaches      Reach         one arm over your head and to the side. Keep your hips steady and your         shoulders straight to the side. Hold for 10 seconds and repeat on the         other side.            Illustration demonstrating the knee pullKnee         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.            Illustration demonstrating the wall pushWall         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 10         seconds and repeat with the other leg.            Illustration demonstrating the leg curlLeg         Curl      Pull         your right foot to your buttocks with your right hand. Keep your knee         pointing straight to the ground. Hold for 10 seconds and repeat with your         left foot and hand.                                                                                                                                                                                                                                                                                                                  
|Taking         the first step      Illustration of a footprint      Illustration of a footprint      Illustration of a footprint                                                                                                   | Sample walking programWalking           right is very important.      Walk             with your chin up and your shoulders held slightly back.        Walk             so that the heel of your foot touches the ground first. Roll your             weight forward.        Walk             with your toes pointed forward.        Swing           your arms as you walk.If         you walk less than three times per week, increase the fast walk time more         slowly.      Description         of A sample walking program chart                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                             
|                                                                                                                                                                                                                                       | Weight-control       Information Network       1 Win Way        Bethesda, MD 20892-3665Phone: (202) 828-1025        FAX: (202) 828-1028        Email:[email protected]Toll-free number: 1-877-946-4627      The Weight-control Information Network (WIN) is a national service of         the National Institute of Diabetes and Digestive and Kidney Diseases of         the National Institutes of Health, which is the Federal Governments         lead agency responsible for biomedical research on nutrition and obesity.         Authorized by Congress (Public Law 103-43), WIN provides the general public,         health professionals, the media, and Congress with up-to-date, science-based         health information on weight control, obesity, physical activity, and         related nutritional disorders.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         
|                                                                                                                                                                                                                                       | NIH       Publication No. 01-4155      March 2001