Walking as exercise

If you decide that you are going to start walking as an exercise, it is a good idea to prepare. So here are some ideas on how to prepare and what to do before, during and after your walk. As always when starting a new exercise program always consult your physician before starting this or any exercise program.

BEFORE YOU WALK

·    Make sure you are wearing walking or running shoes with good support and cushioning.

·    Take your pulse for ten seconds and multiply by six for your resting heart rate.

·    Do at least three minutes of slow walking or relaxed arm and leg movements before you walk.

DURING YOUR WALK

·    Lengthen your spine while you walk. Visualize your head floating up to the sky like a helium balloon.

·    Make sure your buttocks’ muscles are relaxed and your shoulders are moving freely.

·    Warm up by walking at a slow-to-normal pace for the first five minutes.

·    Increase your speed gradually until you are walking briskly.

·   Take your ten-second pulse approximately five to ten minutes into your brisk walk to ensure you are working at the appropriate level (i.e., your target heart rate).

·   Make sure you can talk comfortably while you are walking.

·   Keep walking at a level that doesn’t exhaust you and can be maintained for at least twenty minutes.

·   Work up to a thirty-to-forty-five-minute walk. If you are unable to walk this long at one time, take shorter walks throughout the day.

·   At the end of your walk, cool down with a five-minute slow walk. This safely lowers your pulse.

AFTER YOUR WALK

·   Perform the heel cord, hip flexor, and hamstring stretches.

·   Check your pulse and make sure it is lower than the level you reached during the brisk walk. If not, contact your physician before continuing with the program.

·   Try to walk as often as possible. Walking three times a week is the minimum necessary to improve cardiovascular fitness and increase bone density. If you experience shortness of breath or chest pain while walking, stop immediately and contact your physician.

Walking in a winter wonderland

 Deep winter, in the Northern Hemisphere, Summer in the Southern. Walking as an exercise can be done no matter where you live. It is harder to walk in the winter, because of snow and ice. However, malls are still open even in the Pandemic (as of the writing of Dec 2021) and they are a great place to walk. Many, in fact, had walking groups, pre-pandemic, and may have them again, post-pandemic. 

Walking is an excellent weight-bearing exercise. It helps maintain and increase bone mass as well as strengthen back leg and stomach muscles. Walking improves your cardiovascular fitness and increases the efficiency of your heart. To achieve the maximum cardiovascular benefit for your age and fitness level, exercise at your target heart rate. If you are on heart or blood pressure medications, you should speak to your physician about your target heart rate.

Your target heart rate is 60 to 80 percent of your maximum heart rate, depending on your fitness level. Your maximum heart rate is calculated by subtracting your age from 220. If you are just beginning, start at the 60 percent level. Contact your physician or physical therapist to determine your exercise range.

To monitor your heart rate, you need to check your pulse.  Place your index and middle fingers on the thumb side of your opposite wrist or the side of your throat next to your “Adam’s apple.” Press lightly and feel your pulse. Count the number of beats in ten seconds and multiply by six. This is your heart rate per minute. Throughout your walking program, you can monitor your pulse at timed intervals. Your goal is to reach your target heart rate. If you experience dizziness, light-headedness, chest pain or shortness of breath, discontinue exercising immediately and seek medical attention.

Before beginning any exercise program, speak with your physician regarding any restrictions!

Winter Jokes

 What did one snowman say to the other snowman? “Can you smell carrot?”

What often falls at the North Pole but never gets hurt? Snow.

What’s an ig? A snow house without a loo!

Why did Frosty the snowman want a divorce?  Because he thought his wife was a flake.

What time is it when little white flakes fall past the classroom window? Snow and Tell.

What is a mountain’s favourite type of candy? Snowcaps.

What is it called when a snowman has a temper tantrum? A meltdown!

What do you call a snowman with a six-pack? An abdominal snowman.

What do you call a snowman that tells tall tales? A snow-fake

Grandma’s been staring through the window ever since it started to snow. If it gets any worse I’ll have to let her in.

Getting a job in the Arctic in the winter is great! Why?  When the days get short, you only have to work a 30-minute work week.

Why do seals swim in saltwater? Because pepper water makes them sneeze!

What do you call a snowman party? A snowball.

What did the snowman eat? Icebergs with chilifice sauce.

What eight letters can you find in water from the Arctic Ocean?   H to O! (H20)

What do you call a gangsta snowman? Froze-T.

Which side of an Arctic Tern has the most feathers? The outside.

How does a snowman get around? He rides an icicle!

Who is Frosty’s favourite Aunt?  Aunt Artica!

What do you call a penguin in the Sahara desert? Lost.

What vegetable was forbidden on the ships of Arctic explorers?  Leeks.

What did the snowman and his wife put over their baby’s crib? A snowmobile!

What do Snowmen call their offspring?  Chill-dren.

Today isn’t the day to be making jokes about the weather. It’s snow joke.

Why didn’t Guns N’ Roses turn up for the gig when it was snowing?  Axel Froze.

What do you call an old snowman? Water.

Merry Xmas

 From my family to yours have a happy and wonderful day, surrounded by Friends, Family and other loved ones.