Citizens Memorial Hospital | Vitality | Fall 2020

Take the path to better health You don’t need fancy equipment— just your own two feet and the motivation to move more. To bank some of the benefits of regular exercise, try no-frills walking. While most people don’t need a doctor’s OK before starting a walking program, get a green light from yours if you have a chronic health condition or are over 40 years old and you’ve been inactive. EASY STEPSTO START Eventually, your goal is at least two and a half hours of moderate-intensity aerobic activity, such as brisk walking, every week—that’s just five 30-minute walks. But even a 10-minute walk is fine at first. And don’t worry about your speed. Just pick up your pace, time and distance gradually. As you get more fit, you can add challenges—like heading for the hills to tone your legs. HERE ARE A FEWMORE POINTERS Be kind to your feet. Wear shoes with good arch support and firm, well- cushioned heels. Start and finish well. Warm up at a slow pace, then walk briskly, then cool down. Focus on form. Keep your head up, tummy tucked in and shoulders relaxed. Let your heel hit the ground first, then roll your foot and push off from your toes. STICKINGWITH IT To stay motivated and make walking a healthy habit: Make it social. Set up walking dates with friends or check out a local walking club. Change the scenery. Do you always walk the same neighborhood loop? Head to a nearby park or hiking trail for a fresh perspective. Track your progress. Whether you count your steps, speed or consistency, seeing how far you’ve come can be a real source of inspiration. Sources: American Heart Association; National Institutes of Health Walking can help you stay physically and mentally fit. So lace up those shoes and head out the door! WELLNESS WALKING 10 VITALITY Fall 2020