Walking for Wellness

Presented by:

Traci Thompson RD, LD

HealthSmart Wellness Program

• HealthSmart Care Management Solutions provides you with many tools and

services to help you take a positive and hands-on role in your health and

wellness.

• The Wellness Coach Program will assist you in establishing personal health

goals, provide you with educational information and help move you toward

positive lifestyle changes.

For more information regarding the Wellness

Coach Program, please contact the Wellness

Coach Team at:

(800) 469-4631 ext. 2465

(214) 574-2465

wellness.coach@healthsmart.com

• You do not need a doctor’s

prescription to begin walking.

• Walking is a low-impact form of

exercise and is easy on the joints.

• It is one of your body's most

natural forms of exercise.

• The health benefits are endless!

• It is safe, simple, and doesn't

require practice – just a good pair

of shoes!

• Walking is the perfect start for

everyone!

Walking is a Great Start

• There are several health benefits to walking that include:

Lowering low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)

Raising high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)

Lower your blood pressure

Reduce your risk or manage type 2 diabetes

Reduce your risk of cancer

Manage your weight

Improve your mood

Relieve arthritis and back pain

Stay strong and fit

The list goes on and on…

Walking Can Help You!

• Set realistic walking goal for yourself for the day, week and month.

• If starting a walking program is new for you, start slow and easy.

• Calculate the distance of your walks from a particular starting point

so you can log your distance in a journal.

• Use online or smart phone applications such as, www.mapmyrun.com

to log your distance, calories burned and more.

• Pick a time of day that you can maintain throughout the week.

• A good goal is at least 30 minutes a day, 5 or more times a week.

• Once you get your routine set, stick to it!

Set Your Walking Goals

• Use the FIT (Frequency, Intensity and Time) Principles for a safe

and effective workout!

Frequency: Try an interval workout three to five times per

week, depending on your fitness level.

• Beginners should do fewer days, while intermediate to advanced

walkers can safely do more.

Intensity: Walk at a brisk—not leisurely—pace.

• Don’t worry about what your pace really is, but do pay attention to

your overall intensity, aiming for 5-7 on a scale of 1-10.

Time: Try to follow the suggested workout guidelines to the

best of your ability.

• You will gradually increase your walk time as you progress from

the beginner to the intermediate and advanced interval workouts.

Interval Training

Exercise: Duration: Intensity (1-10)

Warm up 5 minutes 3.5

Walk briskly 1 minute 6.5

Walk at a moderate pace 2 minutes 5

Walk as fast as possible 1 minute 7

Walk slowly 2 minutes 4

Walk briskly 1 minute 6.5

Walk at a moderate pace 2 minutes 5

Walk as fast as possible 1 minute 7

Walk slowly 2 minutes 4

Walk briskly 1 minute 6.5

Walk at a moderate pace 2 minutes 5

Walk as fast as possible 1 minute 7

Walk slowly 2 minutes 4

Walk briskly 1 minute 6.5

Walk at a moderate pace 2 minutes 5

Walk as fast as possible 1 minute 7

Walk slowly 2 minutes 4

Cool down 5 minutes 3.5

Total Workout Time: 34 minutes

Example Walking Plan

• In order to have a good walk, wear comfortable and supportive

walking shoes.

• Dress in loose fitting clothing that allows you to breathe and walk

easy.

• Layers are a smart choice so you can take off layers as you warm

up… and put layers back on during your cool-down phase.

• Avoid non-breathable materials – such as some synthetic fabrics, as

they don't allow perspiration to evaporate.

• Wear bright colors or reflective tape so that motorists can see you.

Keep It Comfortable and Safe

• Hold your head high.

• Move your shoulders naturally and freely.

• Swing your arms in a natural motion while

walking briskly.

• Focus your eyes 15 - 20 feet in front of you.

• Keep your chin parallel to the ground

• Gently tighten your stomach muscles.

• Tuck your pelvis under your torso.

• Position your feet parallel to each other and

shoulder width apart.

Establish a Walking Form

• Warm up

Spend about five minutes walking slowly to warm up

your muscles. Increase your pace until your muscles

loosen up and your body temp rises.

• Stretch

Stretch your muscles either before or after your first 2-5

minutes of warm up walking.

Leg lunge, calf raise and seated toe touches will help

stretch your legs. Remember to stretch your back,

shoulders and arms too!

• Cool down

Cool down after each walking session

To reduce stress on your heart and muscles, end each

walking session by walking slowly for about five minutes.

• Then, repeat your stretches.

Warm Up and Cool Down

• In order for your walks to help your heart, you will

need to make sure you are walking at a healthy

pace.

• Use the Talk Test: If you're breathing too lightly,

increase your pace. If you can't catch your breath,

slow it down.

• The main goal is to increase your heart rate and

stay in the target range.

• Make sure to contact your Primary Care Physician

before starting your walking program to check the

level of exercise that is best for you.

Keep Up the Pace!

• Number of beats per minute (bpm) at which your heart should be

beating during aerobic exercise

• These numbers serve as a guideline - an indicator of how hard you

should be exercising.

• Varies depending on your age

• Beginners - aim for the low end of the zone and pick

up the intensity as you become more comfortable

with your workouts.

• Those who are more fit, or are training for

competitive events, may want to aim

for the higher end of the zone.

Target Heart Range (THR)

Estimating THR

Age THR

20 Years 120 - 170

25 Years 117 - 166

30 Years 114 - 162

35 Years 111 - 157

40 Years 108 - 153

45 Years 105 - 149

50 Years 102 - 145

55 Years 99 - 140

• Formula: Divide the maximum target heart rate by 6

• For Example:

Your maximum heart of 162 divided by 6 would give you a

target pulse of 27.

During a 10 second count, your pulse should not exceed 27.

If it does, make sure to slow down your walk slightly until you

reach the target pulse range.

Finding a Target Pulse

• Suggestions to help you add steps to your everyday routine:

Walk during your break &/or lunch time at work.

If you work in a multi-story building, take the stairs.

At night, trade ½ hour of TV for a brisk stroll around the block.

Take the longer walking route when you are going somewhere.

Park your car further away and walk into your destination.

Get in your walks first thing in the morning.

Walk in a brisk pace while you shop.

Pace when you are on the phone to

get in some extra steps.

Walk to take care of any errands

within 1 mile of your house.

Too Busy to Walk?

• Catch up with a friend by taking a quick walk while you chat.

• Look for a Fun Walk, 5K or longer event to participate in.

• After a long day at work, take a few minutes to go for a walk. You will relieve some of the stress from your busy day.

• Make walking a family activity that you all can enjoy.

• If you are walking by yourself, listen to music or a book on tape. You will be amazed how quick time flies by!

• Take your pets for a walk, they will love

the attention and keep you on a brisk pace.

Keep Your Walks Fun!

• Know the Signs of Overexertion

Weakness

Chest Pain

Dizziness

Excessive Sweating

Increased shortness of breath that doesn’t return to normal

within a few minutes

• Keep your doctor informed of your walking program progress

and any symptoms you may have.

Don’t Forget the Basics

• What type of beverage should I consume when working out? For moderate activity lasting < 60 minutes, water is sufficient

For endurance activity lasting > 60 minutes, choose a sports beverage with carbohydrate and electrolytes such as Gatorade

• Special Consideration If working out in extreme heat, you may need an electrolyte beverage,

such as Propel, to replace sodium and potassium lost through excessive sweating.

• Exercise Fluid Recommendations Pre-exercise: Drink ~16 oz fluid 2 hours prior to

exercise and an additional 8-10 oz 15 minutes prior

During exercise: Drink ~6-8 oz every 15-20 minutes of exercise

Post-exercise: Drink ~20-24 oz fluid for every pound weight loss during exercise

Stay Hydrated

• Dry mouth

• Thirst

• Fatigue

• Muscle cramps

• Decreased urine output

• Dark-colored urine

• Headache

• Dizziness or lightheadedness

Get immediate medical care if you develop severe signs and symptoms such as extreme thirst, a lack of urination, shriveled skin,

dizziness and confusion

Signs of Dehydration

• Walking is a smart start for an exercise program.

• There are multiple health benefits.

• Set realistic goals before you start.

• Be comfortable and remember your walking form.

• Make sure you keep your heart in an appropriate range.

• You can fit in a walk and it can be fun!

• Always remember to consult with your doctor and listen to your

body’s warning signs.

Recap

Quiz

• Complete the Lunch-n-Learn Quiz by clicking on the link

provided below to receive credit for your participation:

https://www.surveymonkey.com/s/June_LunchnLearnQuiz_2014

Questions?

For additional information, please contact:

Traci Thompson, RD, LD

Registered Dietitian

HealthSmart Care Management Solutions, LP

(214) 574-2856

Traci.thompson@healthsmart.com