Easy Steps Ensure Walking Success
fall season is a wonderful time of the year to enjoy the outdoors and
exercise. Walking 30 minutes a day most days of the week is an easy way
to enjoy nature and get in shape.
"Walking is a
healthy activity and will help you get fit and manage stress," said Dr.
Nilesh Shah, medical director of the Summa Center for Sports Health.
"Before beginning a walking program, it’s important to know the
basics to ensure success and at the same time, prevent injury."
begin, make sure you have proper walking shoes. Walking shoes should be
made mostly of leather, which absorbs shock. Allow 1/2 inch from the
end of your longest toe to the end of the shoe.
Purchase a pedometer and keep track of your steps/day. Aim to walk for at least 30 minutes or 10,000 steps daily.
form. Take shorter, quicker steps rather than long strides, which may
strain your leg muscles. Additionally, be sure to bend your arms and
keep your head up while walking. Good posture is important, so stand up
straight with relaxed shoulders.
outside, add variety to your route. Walking on hilly terrain will help
to strengthen your leg muscles and increase endurance.
Make walking a social event and invite friends or family to join you. Good conversation will help the time pass quickly.
The Summa Health System is one of the largest organized delivery systems in Ohio.
For more information on Summa Health System, visit www.summahealth.org.