Well it’s finally starting to warm up around most of the country. The sun is shining brightly, the birds are singing. The color green is starting to dominate your surroundings. Unfortunately we’ve spent most of those long winter months hibernating on our sofa in front of the TV or computer. But we are getting the urge re-engage our walking exercise routines and enjoy the glories of spring. However exposing our indoor condition skin to the bright sun light can pose some real short and long-term problems and certain walking safety precautions should be taken to limit the sun’s more nasty effects.

Sun screen/ sun blocks are the most effective walking gear defense against the harmful effects of UV radiation on the skin. The effects of UV radiation on the body are well documented: Sunburn, premature skin aging, with squamous cell carcinoma, basal cell carcinoma and melanoma among the most deadly. An ounce of prevention is worth a pound of cure couldn’t be more true than in the case of excessive sun exposure.

A quick primer on UV radiation. There are two types of UV radiation: UVA and UVB (differences are in their wave length spectrums). UVA is the long-term problem and has been linked to cancers. UVB principle downside is sunburn. Both are harmful and need to be addressed by a properly formulated sunscreen.

Measuring Protection: SPF

The effectiveness of a sun screen is measured by the SPF (Sun Protection Factor) scale found on sunscreen packaging. SPF is the amount of UVB radiation required to cause sunburn with the particular sunscreen on verses the amount required without sunscreen. If you’re wearing a product with a SPF of 50 means you can absorb 50x more radiation without getting a burn. But SPF gives you little information about the level of protection against UVA. Simply relying on SPF will not give you the whole picture. While Europe has created a standard to measure a product’s effectiveness against UVA, the US standards are still under development. That’ not to say that the products don’t contain protection against UAV, usually in the form of zinc oxide or titanium dioxide, currently there is just no way of telling the level of protection you ‘re getting.

AAD Tips for Sun Protection

The American Academy of Dermatology offers these tips to help protect you from the harmful effects of sun exposure during your walk.

• Apply a generous amount of water-resistant sunscreen with a SPF of at least 30.
• Check to ensure that the sunscreen blocks both UVA and VUB radiation
• Reapply the sunscreen very two hours and after swimming or working up a sweat

Some additional tips

• Wear protective walking clothing such as a long-sleeved shirt, pants, a wide-brimmed hat and sunglasses.
• Walk in the shade whenever possible especially during the peak radiation hours of 10am and 4pm.
• Take special care with children using protective clothing and applying sunscreen.
• Water and sand can reflect the damaging rays of the sun, which can increase your chance of increase UV exposure.
• Since sunscreens filter vitamin D along with UV radiation, be sure you get you daily requirement through diet or supplements.
• Ultraviolet light from tanning beds is the same as from the sun so avoid them. Periodically check your skin for any abnormal changes, growths or bleeding. If you notice anything out of the ordinary check with your dermatologist.

As we get ready to resume our outdoor exercise routines it’s important that we take the proper precautions to insure that we incorporate the important walking safety equipment and supplies in our standard routines. Walk Safely and Be Healthy.

Walking or hiking staff do you really need one?  Assuming for the moment that you’re not into Nordic walking or don’t require one because of an infirmary of some sort, the answer is, not usually.  Your daily walks are most likely in an urban environment with plenty of paving and has little in the way of strenuous climbing.  But if you’re lucky enough to be able to get out into a more rugged setting with a fair degree of frequency, a hiking/walking staff is something you might want to consider as part of your assortment of walking equipment.

A hiking sticks or staffs come in a wide array of configurations and a wide array of materials.  They can be as simple as a stick you pick up along your walk to a complex, hi tech piece of equipment.  If you find yourself selecting a stick from the first, improvisational, category here are a couple of tips to help you find a walking stick that will work well.

•   Find something that isn’t too heavy.  Of Couse you could throw it away if it got too much of a burden but if it works, you may want to keep it around if for nothing more than as a memento.

•  There is a bit of a debate about the height that a stick should be.  At a minimum, it should be 6 inches taller than your elbow.  At the most, a bit higher than your shoulder.  Your preference, however the taller version would be more helpful in rugged country.

•  Before you decided on a particular stick you need to be sure it can handle the job.  You don’t want to rely on something that is going to give way when you need it the most.  So put your full weight on the stick.  If there is excess bending or obviously it snaps then toss it and look for something else

•  Make sure the business end…where the stick meets the ground…is sturdy.  No splits, cracks, missing portions or uneven surface.  Nothing that is going to throw you off balance.

•  Make sure the hand grip area is smooth, free of knots or a potentially abrasive surface.  Insure that the grip area is not too big or too small.  You going to be carrying it for a while, so a comfortable grip is key.

• Finally, find a stick that’s already on the ground.  Don’t go tearing branches off a healthy tree.  Likely it will be too green to do you much good anyway.

A good walking stick can be of real benefit when walking on uneven or difficult terrain.  It can be that third leg that will help you maintain your balance and prevent a fall or twisted joint. In the right circumstances, a walking staff has its place among important pieces of your walking equipment assortment.

Technorati Tags: exercise walking, fitness walking, hiking staff, walking, Walking Equipment, Walking Gear, Walking Safety, walking stick

Snow, Ice, Sleet when will it end?  But perhaps a more important question is,   Will our concerns about walking safety end our walking routines?

Walking during the winter months can be difficult.  Many of us resort to walking indoors or employ walking equipment (treadmills, etc.) of some sort to maintain our exercise routines until spring arrives.  Right about now we are likely bored to death and yearning for the outdoors.  Just a bit of fresh air and a change of scenery.  However, walking in snow and ice can be a challenge, no question about it.  Slipping, sliding, falling and the potential for injury are real dangers and should give us a moment’s pause.  However, at the end of the day, we can’t let a bit of ice and snow or an overpowering sense of boredom erase all our time, hard work and effort.

There are steps we can take to minimize the likelihood of us ending our walk on our derriere or in traction.

• The first rule is don’t overdress.  Although you need to stay warm don’t overdo it.  Too much clothing, particularly if you’re not use to it, can negatively affect your balance and mobility making you more susceptible to a fall.  So dress warm by all means.  Follow proper layering guidelines but don’t dress like the Michelin Man.

• Wear walking sneakers with a gripping tread design, not smooth surfaced.  Be sure that your sneakers have adequate tread and not too worn to give you an adequate grip.  Most quality walking sneaker tread is designed to handle navigating slippery surfaces.  If you live in wintery climes and are uncertain about the traction you shoes provide, a good source of information is your local athletic shoe store.

• In the way of specifically designed walking equipment, there are traction cleats that you attach to your sneakers to give you extra grip and support.  Yaktrax is among the most popular.

• Slow down you walking pace a bit and keep an open eye well in front.  Plan your walk a few steps ahead to avoid potentially slippery areas.  If your walking route takes you on blacktop watch for “black ice”.  I was introduced to this phenomenon one frightening day when I found my car moving sideways down the highway at 60 miles per hour.

• Walk with your feet pointed outward slightly.  It helps with your balance.

• Walking on snow is easier than ice, so stay on snow whenever possible.  It will surely make the walk more difficult of but you’ll get the added benefit of an extraordinary cardio workout.

• Keep your hands free.   Lean forward slightly and keep your arms out away from your body a bit more than usual.  This should provide additional balance and a brace should you in fact slip and fall.

• Shorten up your pace.  Take short steps rather than your usual long stride.

• Sidewalks are a bit of a problem.  Walking is easier but if they are shoveled clean they will usually have periodic ice patches.  If they’ve been salted it probably best to use them.  If not, snow depth permitting, it would be best to walk besides them.  As with all things you’ll need to exercise a little judgment when deciding which way to go.

Hey no one said it was going to be easy.  Walking safety in snow and ice can be troublesome.  But if you need to “get out and about”, just do it.  No need to be overly concerned.  Simply take a few extra precautions.  The important thing is to keep going.   Spring will be here before you know it.

Technorati Tags: exercise walking, fitness walking, ice, snow, walking, Walking Equipment, walking sneakers, winter walking

Foot Pain, Ugh!!! It can be a major issue with exercise walkers, especially for those just starting out or those restating a program after an extended layoff. In fact there are nearly 60,000,000 Americans with some sort of foot problem. These problems run the gamut from bunions, blisters, sore or weak ankles, heel and arch pain and painful joints. Since the foot is the structural basis for your entire body, foot problems can also lead to knee and lower back issues as well. In addition, foot injuries often time take a long time to heal, keeping you out of action for protracted periods which may ultimately cause you to abandon your exercise routine all together.

There are a number of preventative walking equipment and walking procedures that will help you avoid foot related injuries. Below is a list of a few.

For a beginner or someone restarting a walking program the suggestions are basically to buy good walking equipment and to start your routines slowly.

1. Start your exercise program with short walks. Keep them short for a week or so. If all is well gradually increase the distance.
2. On your initial short walks try and find soft, flat surfaces, avoid concrete. Walking on a track or a trail to start out will minimize the pounding on your feet, legs and back.
3. When first starting out on your exercise regime, take your short walks at a leisurely pace, increasing speed gradually.
4. If you develop foot, ankle, knee or lower back pain, stop walking. Get home the best way you can. (Another reason to carry a cell phone with you when you walk). Don’t push it. Don’t’ try and walk through the pain. Once home rest the affected area. Give it time to heal properly before restarting your program.
5. If you experience a repetitive injury of the same type in the same location, you may want to consider visiting a podiatrist or sports medicine practitioner and having your feet, gait and posture evaluated. Orthodontics may be in order. Note: Be sure you visit a professional no self-diagnosis. Improper fitting orthodontics will end up causing more harm than good.
6. Take a look at your feet after a walk. Look for any signs of redness or irritation. If they do appear address them immediately. Examine your walking equipment and try and identify the cause. You can apply moleskin or pressure pads to help compensate for any problems you uncover.
7. Take care of your feet. Keep them clean and be sure to keep the nails trimmed. A little preventive maintenance can go a long way in preventing injury.
8. How about walking equipment.   First and foremost select a sneaker specifically designed for walking. Try to avoid the bargain basement when you are out shopping for a pair. Stick with brand names that have developed a solid reputation for producing a good, quality product. Avoid fad sneakers. Those that promise enhanced results. They seldom do. Make sure the one you select fits well. Bring a pair of walking socks with you when trying on sneakers. The sneaker should be comfortable, snug but not too tight or have pressure points.
9. After purchasing a new pair it’s important to break them in properly. Alternate wearing your old and new pair until your feet have gotten use to the new sneakers and the new sneakers have gotten use to your feet.
10. The other important item in proper foot protection is a walking sock. Here you should stick with a synthetic or wool composition or a blend of the two. Selecting this style will help keep your feet dry and free of blisters. Avoid cotton socks. Make sure that the socks you select are the correct size and fit well. Improper fitting socks can bunch up and cause all sorts of foot pain and problems.

Check our this post for more info on sock selection.

As the foot is the foundation of your body’s entire structure so proper foot care is the foundation of a good exercise walking routine. Buy the correct walking equipment and follow sound exercise walking procedures. You take care of your feet and your feet will take care of you.

Technorati Tags: back pain, blisters, foot injuries, foot problems, walking sneakers, walking socks

A Newly released study in the Research Quarterly for Exercise and Sport provides some excellent guidelines that should, if properly applied, help us achieve and maintain a more successful fitness walking program.  The study’s goal was to identify factors, which included a combination of walking equipment and planning, that led to an increase in walking distances as well as those factors that impeded progress.  Although the study was conducted with an over 55 age group, it provides significant insights for us all

Factors that lead to an increase in walking distances

The number one factor that helped an individual increase his or hers walking distance was to set specific achievement goals.  These were numerical targets established by the walker or done in conjunction with others.  The targets were hard and fast numbers.  Not “walking more” but the specific number of steps or miles they wanted to achieve.  Speed and time frames were not considered, simply how far an individual wanted to be able to walk.

Once the distance goals were established, the second most significant factor was purchasing and using a pedometer.  It helped by providing a concrete way to monitor their individual performance.  Specifically, it told them how close they were coming or not coming toward the goals they had set for themselves.  This in turn provided a strong incentive to walk more and further.  As one participant said the pedometer was an” inspiration to stick with it and try to make it [walking] a regular thing and try to improve our distance.”

Study participants recognized that record keeping was also an important factor in achieving distance increases. They felt it made them more focused and accountable.

Other strategies employed included parking automobiles further away from the shopping center, walking to the store, getting into the habit of walking at the mall, community center, or supermarket.

Participants said that having someone to walk with was a major factor in increasing their distance.  This from two distinct perspectives–support and/ or competition.  Not surprisingly I suppose, the support came when they walked with a friend, the competition came when walking with a spouse.

Having a safe, interesting palace to walk was also a key factor in achieving their walking goals.

Factors that hindered increases in walking distances.

Weather was number one impediment mentioned, generally winter weather.  It is too cold or icy to go walking.  However, many developed counter strategies; chiefly walking indoors at home, work or the mall.

Physical limitations or injuries were also cited as an inhibitor.  Most of the injuries cited were walking related.    Injuries that could likely have been prevented with a proper warm up routine or occurred when the walker was being too aggressive in pushing their walking regimen too far, too soon.

Not blocking out enough time, being too busy to fit a regular walking program into their daily routines was frequently mentioned.

Walking safety concerns also prevented participants from achieving their goals.  Walking in traffic congested areas, fear of dogs and crime were principle among their concerns. 

For some, walking was a boring, lonely endeavor.  This kept many from their daily walks and prevented them from achieving their goals. 

Fitness Walking Guidelines

Using this study as a guide, an ideal walking program would include the following:

• ·   Establish specific goals

• ·   Measure your progress against those goals with a pedometer.

• ·   Keep records of your progress.

• ·   Find a walking partner or develop ways to combat the isolation of walking alone
  

•    Fiind safe, interesting and engaging places to walk

• ·    Be alert to potential physical problems, warm up properly and be careful about pushing too hard.  Listen to your body.

• ·   Make walking part of your everyday routine.  Something you do  automatically not something you think about.

The study provides an excellent outline of important issues, from both a planning and the walking equipment aspect, that everyone should consider whether they are grizzled veteran or newbie to fitness walking. 

The Research Quarterly for Exercise and Sport is a publication  of the American Alliance for Health, Physical Education , Recreation and Dance (AAHPERD) .

Technorati Tags: exercise walking, fitness walking, pedometer, walking

An effective pre walking warm up procedure is composed of two distinct elements:  1) a warming up process and 2) stretching exercises.  Conducting a proper pre walk procedure prior to walking helps eliminate stiffness, and prepare the muscles for exercise by lengthening them and increasing their flexibility.  It’s important to combine both steps to help minimize the potential for injury.

WARMING UP

The following is a list of exercised designed to ease your body into an exercising mode.  Moving directly into stretching exercises without warming up, especially in cold weather, could well result in their own set of injuries such as muscle tears.  So don’t shortcut the process.

Ankle Circles. Standing on one foot, lift the other leg off the ground in front of you.  Slowly flex that ankle making circles with the toes.  Do 10 circles then reverse the direction of your circle and do 10 more.  Switch feet and repeat.

Leg Swings. Standing on one leg, swing the other leg loosely from the hip in a front to back motion.  Keep it relaxed.  Your foot should swing no higher than a foot off the ground.  Do 20 swings with each leg.

Figure 8 leg swings.  Swing one leg from the hip in a front to back motion as you did above, but this time trace a figure 8 with your leg.  Your leg should trace a 8 in front of the body and another 8 behind.  Do 20 swings with each leg. 

Pelvic Circles. Stand with your hands on your hips, your knees gently bent and your feet hip width apart.  Keep your body upright and make 10 slow, continuous circles with your hips, pushing them gently forward to the back, left and then right.  Reverse directions and repeat 10 times.

Arm Circles.  Hold both arms out perpendicular to your sides, making the letter T.  Make 10 slow backward circles with your hands, starting small and finishing with large, using your entire arm.  Repeat the same process with 10 forward circles.

Twist Jumps. Begin hopping in place on both feet.  Keep your head and shoulders facing forward and begin to twist your feet and lower body left then right on successive hops. Do this 20 times.

Once you get the hang of it this series of exercises shouldn’t take longer than 3 or 4 minutes to complete.  After this you should notice greater overall flexibility and any muscle stiffness eliminated.  If not, repeat the warm ups as needed.  Let our body be your guide.

STRETCHING

There are any number of stretching exercises that can help you muscles get ready for a fitness walk.  They, at a minimum, should focus on the muscles of the legs and hips.  The Stretching Institute recommends a minimum of three basic exercises:

  Squatting Leg-out Adductor Stretch: Stand with your feet wide apart. Keep one leg straight and your toes pointing forward while bending the other leg and turning your toes out to the side. Lower your groin towards the ground and rest your hands on your bent knee or the ground.

  Kneeling Quad Stretch: Kneel on one foot and the other knee. If needed, hold on to something to keep your balance and then push your hips forward.

   Standing Toe-up Achilles Stretch: Stand upright and place the ball of your foot onto a step or raised object. Bend your knee and lean forward.

If you have muscle groups that you have a particular problem with you may want to research both warm up and stretching exercises that specifically address those areas.  Any stretching exercises should be done slowly without jerky motion, gradually stretching out the targeted muscle group.  Stretching should never be done without first warming the muscle up.  Once again let your body be your guide…never force, never ignore pain.

LATEX BANDS

One piece of walking equipment that I’ve found helpful in warm up and stretching are latex bands.  They are frequently used by physical therapist and are excellent  for low impact resistance for both your walking stretching and warm us exercises.

Injury is one of the most frequently given reasons for discontinuing an exercise regimen.  Don’t let it be yours.  Spend a small bit of time preparing for your walk.  A warm up and a stretch will increase your level of walking safety.

Technorati Tags: exercise, exercise walking, fitness walking, stretching, warm up

Water in Winter…How important is it?  In spite of the sometimes frigid weather, walking during the winter does have some advantages.  The cold keeps your body temperature from rising and your body from sweating to compensate.  Does this in turn mean that can put your water bottle away with your summer walking equipment and don’t need to drink as much water?    Not quite.  While the loss of moisture through perspiration decreases, the rate of moisture lost through respiration/ breathing actually increases.

You lose moisture as you breathe.  Moisture from you lungs is absorbed by air during the breathing process.  As the air is exhaled the moisture present  leaves your body for the great outdoors .  Since cold air tends to be dryer than warm air, the moisture loss is significantly higher in winter than in summer. When engaged in normal everyday activity an individual will lose between one and two quarts of water a day through the simple act of breathing.  When engaged in moderate to strenuous physical activity the rate jumps to ½ to 1 ½ quarts per hour.   Another fact that enters into consideration is that the body can only absorbed about a quart of water an hour.  So with a simple bit of math you can readily see that the body can quickly deplete its’ water supply if proper precautions are not taken.  There is the potential for dehydration during exercise walking in the winter months and those precautions should be taken seriously.   (Seasonal celebrations also put some added stress and strain on our body’s water supply).

As is the case in summer, dehydration in winter can have some serious consequences.  Dehydration can accelerate hypothermia, frostbite and fatigue.  So you’ll want to consider these walking health and safety issues.

So what procedures should we follow to insure that we stay hydrated and healthy?  Basically it’s the same ones you should be following during the summer months. 

• Drink a bit of water an hour or so before you head out on your walking excursion.  Probably about ½ to 1 quart, depending on your walking style and pace.

• Periodically sip a bit of water throughout you walk.  Don’t rely on your thirst level to tell you when to drink.  It’s not always a reliable indicator of your body’s hydration levels.  How much water?  Again that depends on your exertion level, time and distance but a minimum amount should be 12 ounces.

• Drink water after you’ve concluded your routine.  Perhaps as much as another quart if you’ve really exerted yourself.

Psychologically it’s often times difficult to get into a routine of drinking water when you’re not thirsty or when it’s cold outside.   So it’s important that you develop a year round standard routine surrounding your water consumption while walking.  Get into a habit of drinking water before, during and after your walk.  Keep the amounts the same in winter and in summer so that it becomes second nature and you don’t have to constantly call it to mind.  It’s important to stay physically active and engaged during the winter months so pull that water bottle back out of you summer walking equipment.  Remember to stay hydrated and stay healthy.

Technorati Tags: dehydration, fatigue, frostbite, hyporthermia, walking in winter, water bottle, water consumption

We have been disciplined.   We have faithfully kept to our exercise walking routines, braving the frigid cold and howling winds.  We are fit.  We are trim.  And what else do we have to show for all our dedications and effort…dry, flakey, cracking skin on our face, hands and feet.  The outdoor cold and the corresponding indoor heat can sure do a number on the old epidermis.  But there are some things that you can do and walking equipment you can buy to help prevent and alleviate this winter time dilemma.

1. Moisturize, Moisturize, Moisturize.  A couple of times a week, at least.   During the winter months it’s best to use an oil rather than water based moisturizer since the oil will form a protective layer on the skin that will help it retain more moisture.  There are lotions available that contain what are called humecants which can actually attract moisture to your skin.  So look for them as well. Also look for lotions with  non-clogging oils.  Mineral oil, primrose oil and avocado oil work well in this regard.
2. Avoid Hot Showers or Baths.  It might be tempting to jump in a nice hot shower after a walk in the frigid cold but that will actually remove the naturally occurring skin oils and lead to additional moisture loss.
3. Get a Humidifier.  Indoor heat removes moisture from the air further drying the skin. A humidifier puts the moisture back in.  Best to get several smaller units and place them throughout the house to get a more even moisture distribution.
4. Extra Care for Hands and Feet.  The skin on our hands and feet is thinner and have fewer oil glands than most other parts of the body.  Therefore they need “Attention to Prevention”.  Apply a bit of moisturizer to your hands and feet before going outside.  Always were gloves and be sure to use a wool/synthetic blend walking socks and other synthetic based walking clothing to wick  moisture away from your feet and body.
5. Apply Sun Screen.  The sun doesn’t stop generating harmful UV rays just because it winter.  In fact the presence of snow actually amplifies the potential damage.  Get a good SPF 30 and rub it on exposed skin 30 minutes before you hit the streets. This will provide some added protection against the cold as well.
6. Don’t Forget the Chapstick.
7. Avoid Wet Clothing.  Wet gloves and socks can add an additional irritation factor to the whole scene.   Get out of them as soon as possible.
8. Use Exfoliatants Frequently.   Exfoliating removes flakey skin and helps the moisturizer you’re applying to be absorbed that much faster.
9. Drink more Water?  Contrary to common wisdom, there doesn’t appear to be any direct link between drinking water and moist skin.  Hey drink plenty of water for the myriad of other benefits but not because it will help your dry skin.
10. The Cure.  If you’ve gotten to the point where you skin has become itchy take a lukewarm bath in oatmeal or baking soda and reapply your moisturizer.

During the winter months when it’s easy to find excuses not to maintain your exercise walking routine you want to make sure that you don’t give yourself any opportunity to put it off.  It’s hard enough getting motivated to go out in the cold without having to deal with itchy, chapped skin.  So take care of yourself and your skin.  Keep walking safe.  Spring will be here before you know it.

Technorati Tags: exercise walking, Exfoliate, fitness exercise, Moisturize, skin care, SPF30, UV rays, walking, walking socks

    How many times have you been ask “What do you want for Christmas?”.  Personally, I’m always a bit conflicted about that question.  I don’t want get too specific since what I suggest may be beyond what the person is willing or able to pay.  Plus, quite frankly, knowing what the gift is takes some of the magic of opening it come Christmas morning.   It seems the best approach to resolve this dilemma is to generate a list.  A list provides the gift giver a range of prices to select from and it maintains some of the wide eyed splendor when it’s finally opened.  So that’s what we’re going to do.  Generate a list of great walking equipment gifts for the exercise walker to forwarded on to your friends, family members or the “significant other” in your life.   That is unless you’re fortunate enough that he or she shares your interest in exercise walking, in which case you can use it as your guide in the gift selection process.

    Ipod or MP3 Player.  This is typically one of the most popular gifts of the season but as a walker you likely already have one.  But if it’s like mine, it doesn’t have much memory and it’s gotten banged up a bit over the years.  So if you need or want an upgrade or replacement, we suggest a flash memory devise with at least 4 gigabytes storage.  You can get flash memory up to 32GB if you have a ton of music to download. 

     A High Visibility Safety Vest.  During the winter months we often find ourselves walking in the dark.  An outer vest with reflective strips will help insure that you’re visible to traffic.  Can never go wrong with a gift of safety.  It says you really care. 

      Walking Socks.  Yes I know that this along with ties are the standing  jokes of Christmas gifts, but not the case for an exercise walker.  Socks are a serious business.  Get a pair or two of a blend of wool and acrylic or polypropylene. 

     Rain Poncho.  An inexpensive stocking stuffer.  Get a thin plastic hooded version, light and compact enough to fit in a pocket or fanny pack. 

     Fanny Pack.  Get one with a pocket for a water bottle plus a good sized pack for storage. 

     Pedometer.  This is a great walking equipment item to help keep track of your walking activity and progress, a real motivator.    There is a wide variety of brands and models, with a myriad of styles and features, so you can stay simple or get real fancy. 

      A Small Flashlight.  Again walking in the dark can be dangerous.  A small flashlight can help get you noticed by oncoming traffic.  A LED style would be best.  They don’t use much energy and recent versions do put out some significant light. 

         Heart Rate Monitor.  Indispensible for someone trying to maintain a certain levels of exercise intensity.  Usually found in a watch configuration. 

       Water Bottle.  You can get fancy or plain here as well.  But be sure to get one with at least a 24 ounce capacity and fitted with a strap in case you didn’t get the fanny pack. 

         Magazine Subscription.  Here are a couple of excellent ones.  Walk About Magazine and Walk!

So here it is, the Walking Equipment Gift List for 2009.  Send in on.  A reminder to the person who receives it…there is nothing like giving the gift of health to those you love and care about. The list probably won’t change much next year so be sure to bookmark this post and send it our again next December.  Merry Christmas and Happy Holiday to all.

If you have an additional gift ideas be sure to share them below

Technorati Tags: Christmas gifts, fanny pack, flashlight, heart rate monitor, high visibility colthing, Ipod, MP3 player, pedometer, rain poncho, walking, walking magazine, walking socks, water bottle

Well winter and the holidays are full force upon us. The weather is uninviting and we ate and drank way too much. Most certainly, the last thing on our mind is to get all bundled up and head out for our daily exercise walk. “I’ll do it tomorrow” the common refrain. The ultimate result of this calorie induced lethargy…REGRET. To avoid these post-holiday blues it’s important that we try and maintain some semblance of our normal exercise routines. But what can we do to generate the all the benefits of walking without having to face the prospect of frost bite and snow blindness? One option…get yourself to the nearest set of stairs.

Walking up and down a set of stairs is a very plausible and efficient alternative to your daily outdoor exercise routine. Like walking, you burn calories and tone your muscles, however, you’ll find it a bit more intense than your typical 3 mile, hour long exercise walk. In fact it’s twice as intense. 30 minutes on the stairs burns 300 calories, about as much as you would burn on your hour long walking excursion. It’s hard work, no question about it, but does have some advantages to recommend it.

What are the benefits of stair walking?

• As just mentioned , it’s something one can do during inclement weather, when it’s just too cold or too wet to handle you regular routine.

• Or it can be a fill-in regiment to help alleviate boredom that eventually affects most every exercise walker.

• You can do it anywhere and at any time; at home, office or store.

• Like walking, you don’t need any special training or equipment beyond what you use during your regular walking activities.

• The activity places stress on muscle groups different from those involved in a standard walking gait. The quadriceps (front of you thigh) and buttock are the primary beneficiary of stair walking. Note: It’s always a good idea to give a workout to muscle groups that aren’t heavily involved in your normal exercise routine. Doing this helps prevent injury, promotes better balance and improves overall performance.

• It can be done at work and throughout the day by simply taking the stairs rather than the elevator or exchanging your 15 minute coffee break for a quick exercise break.

• You only have to spend half as much time to get the same caloric reduction and other walking benefits as your typical walking routine.

There are however a couple of added issues that come into play.

• If walking in a public building make sure that the stairs are clean, safe, well lit and ventilated.

• Start slow. Because stair walking is more a more intense activity and works different muscle groups, even the most fit exercise walker will find the going rough at the start.

• Use the railing to help you maintain your balance

• Make sure that the doors to the stairs don’t automatically lock. In some building only doors on certain floors lock and others remain open. Know the pattern and save yourself some time and perhaps a touch of panic.

• Your knees take a real pounding when your going down stairs. So if you have knee problems walk up but take an elevator down.

Stair Walking Technique

Proper, safe stair climbing posture means leaning forward slightly from the hips with the back straight. At no time, should you be rounded in the lower back area. Look forward, glancing at the stairs from time to time but without looking down with your neck bent. Avoid over-straightening your knees as you climb up. Place your whole foot on the step. Avoid climbing with your heels hanging off the edge because you can injure your Achilles tendon.

Motivation

As you can imagine, boredom is much more of a issue with stair walking that outdoor walking. One way to alleviate it is by changing the pattern of you climb. Take two stairs a time for a short burst. Hop up the stairs. Use the hand rail to pull yourself up. Climb sideways or do leg crossovers. For many, keeping a log and setting goals helps keep them motivated. You can also fall back on my favorite piece of walking equipment, my MP3 player, to help wile away the time.

The winter months will soon be behind us and the outdoors will become more accessible for our walking routines but we need to get there without sacrificing our stamina and without carrying extra holiday pounds. Stair walking, when the weather is daunting, is an alternative that we can help us get through this difficult time and accrue all the typical walking benefits. Keep in mind, to burn the same amount of calories takes half the time with stair walking and, as we all know, time is another thing that is in short supply during the holidays. Resist the impulse to “sit the winter out”. Stay active and engaged with you exercise program. Give stair walking a try and you may find your stairway to heaven.

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