Walking for healthy

According to a survey published in the October, 2000 issue of The Physician and Sportsmedicine, if you walk regularly (3 or more times a week for a half hour or more) you are saving $330 a year in health care costs, these costs included doctor visits, hospitalization, and prescription drugs. Even active smokers spent $369 less a year on healthcare than couch potatoes who smoked. Stress? Depression? Fighting with your spouse, partner, kids, boss? Take a hike! Walkingis good for mental and emotional health and again that regular exercise can relieve stress and depression. Do you have somebody you are having trouble dealing with? Go for a walk with them. Couples get away from the other cares and have time together to talk. Families make memories together. Start a new tradition in your home of walking together at least once a week. It doesn't have to be a long walk - a half hour stroll around the neighborhood or through a local park. You will be amazed at what develops. Make a walk together part of the celebration of family. If you have not walked distances for some time, you should start slowly. Increase the length and pace of your walk gradually. Here are some tips on how to get started and how to prepare for walking:

1. Warm-up activity – start slowly, do a few warm-up exercises and stretches first. Don’t walk immediately after a big meal.
2. Build activity slowly – start with a 20 minute walk then increase gradually. Try to walk at least three times per week.
3. Use the correct technique - walk at a steady pace, swing your arms freely and stand as straight as you can. Your feet step in a rolling action from the heel to the toe.
4. Shoes and socks - wear thick comfortable cotton socks. Sensible, comfortable and lightweight shoes with support are best.
5. Weather - wear suitable warm, light clothing in the winter and cool, comfortable clothes in the summer. Don't forget your sunscreen and hat.
6. Water - drink water befor and after your walk. Take water eith you on your walk, especially in warm water.
7. Cool down – make sure you cool down after a long fast walk. Do a few stretching exercises.