Spring is Here! Walk Your Way to Better Health
Days are getting longer and temperatures are rising. It's a great time to be outdoors!
Research shows regular exercise like walking can reduce blood pressure, improve circulation, reduce central body fat and improve muscle tone. Here are five tips from the Association of New Jersey Chiropractors (ANJC) to keep your walking routine safe and on-target.
1. Wear the right shoes. Wear a shoe designed for walking vs. a shoe for tennis or running. Each has good support but are designed for different uses. Walking shoes have wider soles for better balance and greater shock absorption for paved walkways. The proper shoe makes each step you take more efficient, creating less stress on the body causing injury.
2. Wear a heart rate monitor even if you don’t have a heart condition. It lets you know how hard you’re working and makes sure you aren’t overdoing it. It helps you meet your exercise goals by monitoring the heart rate zone you are in. Different zones achieve different results. They are easy to use and inexpensive.
3. Drink plenty of water. Hydration is the key to health. It’s critical in hot weather months. Bring water on your walk. The water you drink today is the water you use tomorrow. Replenish so your body has what it needs for the future. Also, continually flushing out the system reduces build-up of bacteria and toxins sitting in your bladder.
4. Start out slow. Measure your exercise in time not distance. Start with 10 minutes, adding 5 minutes every few days. Achieving three days a week for 30 minutes is an ideal goal.
5. Check with your Doctor before you start ANY new activity, or if you are already in a good routine but aren’t meeting your goals and don’t know why.