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WALKING

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THE MOST POPULAR EXERCISE
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    Whether indoors or outdoors, on equipment or a path, walking is the most convenient way to get in shape. Walking is low-impact, non-jarring, does not require practice or experience and can provide a social outlet or solitary relaxing time. Nearly 70 million Americans are currently participating in a regular walking program, making it the number one choice for fitness. 

    SHORT-TERM BENEFITS

    By walking for 30 minutes each day, you will begin to notice the following benefits within two to three weeks. 
    A sense of well-being and uplifted mood Improved ability to meet the demands of your daily activities Improved motor skills Increased vitality and renewed sense of energy Improved muscle tone in the shins, calves and thighs
    LONG-TERM BENEFITS
    A regular walking program can help you lose weight and reduce your risk to coronary artery disease, although you shouldn't expect any quick results. Research shows a half-hour walk at your target heart rate range can lead to a slow, steady shedding of 16 to 18 pounds per year. This may not sound like a lot of weight, but think of it this way. If you don't start a fitness walking program or do any other form of exercise, your sedentary lifestyle could very well put an extra 18 pounds on you by next year. You can expect another 18 pounds the next, and the next, as your metabolism slows over the years. This gradual creeping up the scale is the real weight gain culprit for most people. Therefore, a half-hour walk is perhaps the easiest way to ward off creeping obesity and ensure long-lasting weight control.

    ADDITIONAL WALKING TIPS

    Technique - Always maintain good posture and body alignment. Head should stay in a natural extension of the spine with chin parallel to the ground and eyes focused on the horizon. The chest is lifted with shoulders back and relaxed with arms swinging naturally at your sides. Maintain a natural stride and walk with a rolling heel-to-toe foot action.
    Rehydrate - Always replenish your body with fluids depleted by aerobic activity. Drink 8-10 ounces of water for every 20 minutes of activity. Water is the preferred drink for exercise sessions lasting one hour or less. For activities exceeding one hour, consider rehydrating sports drinks to replenish lost electrolytes.
    Clothing - Choose loose fitting garments that allow your body's heat to evaporate. Consider the new sport fibers that whisk away moisture, preventing chafing of the skin. Wear reflective clothing at night.
    Shoes - Select a lighter weight walking shoe. Look for extra shock absorption in the heel and ball of the shoe. Shock absorption is crucial to avoid heel pain, plantar fasciitis and burning or tenderness in the ball of the foot (metatarsalgia). A low heel slightly beveled in the rear helps accommodate the heel strike and forward roll of the foot. Make sure you select a good walking shoe that addresses any special needs for your feet or legs. If you have chronic problems seek medical advice. You may need orthotics before engaging in a long-term walking program.
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