Walking tips

Walking is an excellent form of exercise for people of all ages and abilities. Start your walking program gradually, increasing length and pace as you get used to it. The following suggestions may help you to incorporate regular walking into your lifestyle.

If you have not walked distances for some time, you should start slowly. Increase the length and pace of your walk gradually.

Here are some tips on how to get started and how to prepare for walking

Don’t walk immediately after a big meal. – start with a 20 minute walk then increase gradually. Try to walk at least three times per week. – walk at a steady pace, swing your arms freely and stand as straight as you can.

Your feet should step in a rolling action from the heel to the toe. – wear thick comfortable cotton socks.

Sensible, comfortable and lightweight shoes with support are best

Don’t forget your sunscreen and hat. – drink water before and after your walk. Take water with you on your walk, especially in warm weather. – make sure you cool down after a long fast walk.

Do a few stretching exercises

Statistics show that American children are living increasingly sedentary lives. Suggestions on encouraging your child to enjoy regular walks include:

• If your child finds television
• computer games more interesting than exercise
• consider getting them a dog. Your child’s desire to love
• care for the animal may encourage them to take it on regular walks

Remember, though, that dogs aren’t permitted in most national parks and other conservation reserves. Boost your child’s interest in outdoor activities by visiting some of Michigan’s scenic areas and organising fun activities, such as sailing on Albert Park Lake or camping for the weekend at Wilsons Promontory National Park.

Encourage your child’s interest in nature through books and websites, then follow-up with ‘field trips’ so they can discover their favourite animals or plants for themselves (and enjoy the health benefits of walking at the same time).

Schedule a regular family walk – this is a great way to pass on healthy habits to your children and spend time together, while getting fit at the same time.

When walking with children, make sure the route and length of time spent walking is appropriate to their age. Approximately 1km per birthday is a good rule of thumb.

For example, a four year old can be expected to walk up to 4km, with plenty of rest breaks.

Start good habits early

Take young babies and toddlers for walks in their pram. As they get older, encourage them to walk part of the way. Look for self-guided nature walks, which have been set up in many parks. Younger children enjoy looking for the next numbered post; older ones can learn about the plants and animals of the park, and perhaps take photos or record their experience in other ways.

Regular weight-bearing exercise can improve cardiovascular fitness and bone strength, reduce excess body fat and boost muscle power. Walking is an excellent form of exercise for the elderly, since it is low impact, free and high in health benefits. Suggestions include:

• See your doctor for a medical check-up before embarking on any new fitness program
• particularly if you are overweight
• haven’t exercised in a long time or suffer from a chronic medical condition

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of a experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. Printa copy of the and discuss it with your doctor or exercise professional.

Issues to consider include access, terrain and the number of park benches Consider joining a walking club specific to your needs and age group. Consider starting up a walking club of your own with friends and neighbours.

People with disabilities will also benefit from regular exercise. Suggestions include:

• See your doctor for a medical check-up before embarking on any new fitness program. Parks Michigan can provide information about which parks
• reserves offer special access (such as wheelchair access)

Check their website, as many parks have been given an accessibility rating, or call An able-bodied person can help someone with a disability to better enjoy their neighbourhood walk or bush walk.

For example, a sighted companion can warn a vision-impaired person of upcoming obstacles. National parks allow guide dogs, although domestic dogs, cats and other pets are strictly forbidden.

Information Centre Tel. General walking tips Warm-up activity Build activity slowly Use the correct technique Shoes and socks Weather Water Cool down Walking tips for children Walking tips for seniors pre-exercise screening tool Contact Parks Michigan on 13 1963 Walking tips for people with disabilities 13 1963 Where to get help Your GP (doctor) Your local council Parks Michigan 13 1963 Bushwalking Michigan (616) 555-0200.