Join our Walking group! Looking for a healthy way to get in shape before Christmas? Just walk off those extra pounds you always wanted to loose! Walk for 30 to 60 minutes at a moderate pace and burn fat.
Walking also decreases the risk of heart disease, breast cancer, colon cancer, diabetes and stroke.
Whether you want to walk for Weight Control and improve your Aerobic Fitness, build up your endurance (5 to 10 K walks) or even prepare for a Half-Marathon Walk - just come on out and enjoy the fresh air!
The best shoe for you is the one that fits you best, a shoe that gives you proper support, flexibility, cushioning and compensates for any stride problems you might have, such as overpronation. Motion control shoes are the most rigid shoes because they are meant to limit overpronation. They are primarily for over-pronators and heavier people. People with flat feet often do well in these shoes. Stability shoes are more flexible while providing good support and durability. They are for mid-weight people and those who don't have severe motion control problems. Cushioned shoes generally have the softest midsoles, the least support, but are very flexible. These shoes are for people not overpronating and not needing extra support. Often people with high arches do well in these shoes.
When it gets colder outside, we all tend to dress up warmly. But don't forget, our body generates a lot of heat while walking. Start walking slowly, feeling just a bit chilly – you'll warm up quickly. The key to comfort is dressing in layers.
Wear a base layer of form-fitting, long-sleeve shirts and long underwear made of Polypropylene, Polartec or Thermostat. If needed, add a second layer made of Coolmax or Dryline. Artic Fleece or Polar Fleece also comes to mind. Put on a wind proof, water resistant and breathable jacket with reflective stripes. The same goes for the pants.
Keep you head covered – up to 50% of body heat is lost through the head. Mittens are warmer than gloves. Use lip protection (Chapstick, Labello) on your lips, nose and ears. Wear a face mask if you find the cold air uncomfortable.
There is a cure – come on out and walk with us! The formula is pretty simple: Exercise not only increases the blood flow to the brain it also releases the body's happy drugs – Endorphins – which improves our mood!
Start out conservatively with 20 to 30 minutes. If you feel yourself out of breath, slow down. Since consistency is important, walk at least 3x a week. Walk with your spouse, friends, or borrow the neighbour's dog. Join our group for support, encouragement and safety!
Research shows that diabetes shouldn't keep anyone from being active. We see diabetic athletes successfully compete in strenuous events such as Iron Man Triathlon or professional football.
What is diabetes?
It's caused by a deficiency (Type I) or malfunctioning (Type II) of insulin, the hormone produced by the pancreas. Without insulin, glucose or sugar can't enter the body's cells that need glucose for energy, movement and heat.
Exercise and diabetes
Walk comfortably and easily. A good posture will enable you to breathe easier and you will avoid back pain.
- Stand straight.
- Do not arch your back
- Do not lean forward or lean back to avoid strain on your back muscles.
- Eyes forward, do not look down, but rather 20 feet ahead.
- Chin up (parallel to the ground) to reduce strain on your neck and back.
- Let your shoulders fall and relax and keep your shoulders slightly back.
- Suck in your stomach.
- Tuck in your behind and rotate your hip forward slightly to prevent you from arching your back.
Look around you while you walk. There is so much beauty around us – a nicely coloured tree or a rare bird – so keep smiling and have fun out there!
The summer was nice, hot and busy. Now that the kids are back to school, it is time to think about us. What better time to start walking?
Whether you are a couch potato, want to lose weight or just want to get fit – walking is one of the best ways to become active. Talk to your doctor, get a check-up and discuss any physical or medical limitations. Chances are good that your prescription for health will include a walking program.
Join us for a 12-week walking program starting in October. You will learn how to walk for weight control – how fast, how long and how often to walk.
Calories and Weight