Fitness after
Fifty
Walking: A simple, healthy,
and fun way to ease tension
Techniques for stretching,
breathing, and stress reduction go a long way in relieving tension. Some
persons, however, may wish to go beyond these techniques to improve fitness.
Active, outdoor exercise does wonders to improve a person's outlook on life.
The simplest and most natural exercise is walking. A walking program of just
15 minutes has been shown to have a calming affect which lasts more than one
hour. After just six weeks, a progressive walking program can result in
significant physical improvement. As with any exercise program, check with
your physician before beginning.
All exercise programs
should begin gradually to prevent injury and sore muscles. Some muscle
stiffness may result at the beginning of a program, but this should be mild
and should stop once the muscles become accustomed to the increased activity.
Target Your Heart
Walking is an aerobic
exercise. This means that walking improves the cardiovascular system - the
heart, lungs, and circulatory system. Walking exercises the heart by
increasing the number of beats per minute. An aerobic walking program lowers
heart rates because the heart muscle becomes more efficient, even when it is
at rest.
The results of a walking
program can be easily documented by keeping track of your pulse. To take your
pulse, take your first two fingers (not your thumb) and place them on the
thumb side of your wrist, just below your wrist bone. You may have to feel
around a little bit. You'll find a spot which pulses rhythmically. To take
your pulse, count the number of beats for 10 seconds. Multiply that number by
6 to find out how many times per minute your heart beats. The number will
probably be between 50 and 100. (For example, 12 beats in 10 seconds results
in a heart rate of 72 beats per minute, that 12 beats x 6 = 72 beats per
minute.)
To receive maximum benefit
from a walking program without overdoing, your heart rate needs to be
increased into a "target heart range." Your target heart range can
easily be determined by your age. Subtract your age from the number 220.
Multiply the result of that subtraction by 0.70 and by 0.80. The numbers you
get represent the low and high of your target heart range.
Warming Up
Before any exercise, take 5
to 10 minutes to warm up stiff muscles. Stretch or walk slowly before
starting. Do the same type of exercises after walking to help the muscles
relax following a workout. For those persons who wish to begin an active
walking program, all sensible programs start slowly and gradually build
endurance. Follow these hints as you start your walking program:
-
Set aside a certain
time during the week for your exercise.
-
Avoid exercising right
after eating.
-
Wear comfortable
clothes.
-
Wear shoes that provide
good support and are well padded. Shoes that rub will cause blisters or
calluses.
-
Dress more lightly than
usual for the weather because exercising will raise your body temperature
and make you feel warmer. In cooler weather, wear several layers of
clothing, removing outer layers if you get warm.
-
During extremely hot
weather, walk in the evening or early morning to avoid the heat of the
day.
Remember the five points of
correct walking.
Five Points of Correct
Walking
1) Move at a steady pace.
Feel your heart rate increase to a comfortable level. Check your pulse rate to
see if you are hitting your target heart pace.
2) Hold your head high,
keep your back straight, and tuck in your stomach. Move your feet in a
straight line while moving your arms in rhythm to your steps.
3) Walk by landing on your
heel. Roll forward and push off from the balls of your feet.
4) Take easy, comfortable
strides. Do not over reach your natural walking stride.
5) Breathe deeply. If you
are walking briskly, you will likely find that breathing through the mouth
works best.
Reference
Extracted from: Senior Series
Volume 1, The Center on Rural Elderly, University of Missouri System.
Ohio State University Extension
Adapted by: Jill Eversole Nolan Path:
Home>Education>Fitness
and Physical Activity Information>Fitness
After Fifty
|
