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Walk for better health

Walking is an easy, and fun, way to improve your physical and mental health.

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Dr. Walk's power dietstep : top 10 weight-loss secrets
by Fred A. Stutman.
Philadelphia, Pa. : Medical Manor Books, c2009.
POWER DIETSTEP: 30/30/30 PLAN
     
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You can walk to fitness
Rachel Armstrong.
London : New Holland, c2007.
     
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Walk one. Easy to moderate pace
 
Woodland Hills, CA : Inspired Corp., p2006.
  1. "Walking level 1, easy to moderate pace, 3.0 to 3.5 mph." -- Container.
  2. "Non-stop continuous fitness music from Shape"--Container.
  3. Artists names are listed for informational purposes-all songs are not performed by the original artists, the songs on this disc have been mixed into a non-stop format for optimal BPM (beats per minute)
  4. Produced by Forrest Haller.
  5. Exercise recommendations and stretching exercises inserted in container.
  6. It's all right (Impressions) -- Let the good times roll (Shirley & Lee) -- The way you do the things you do (Temptations) -- Na na hey hey kiss him goodbye (Pioneers) -- Bend me shape me (American Breed) -- Do wah diddy diddy (Manfred Mann) -- Rescue me (Fontella Bass) -- Sherry (The 4 Seasons) -- California girls (Beach Boys) -- Shoop shoop song (It's in his kiss) (Betty Everett) -- Duke of Earl (Gene Chandler) -- Harlem shuffle (Bob & Earl)
     
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Pedometer walking : stepping your way to health, weight loss and fitness/ Mark Fenton and David Bassett, Jr. with Tracy Teare.
 
Guilford, CT : Lyons Press, c2006.
The author of the best-selling "Complete Guide to Walking," teams up with top exercise researcher to help readers get moving.
     

The St. Louis area offers many attractions for the walker.  A walk through any of St. Louis' neighborhoods, parks or trails is more than exercise.  It gives the walker the opportunity to relive the City's history and experience its present. 

A brisk 30-minute walk burns about 200 calories. Walking slowly for 30 minutes uses 100 calories.

Making a few minor changes, such as parking farther from a store and walking the extra distance, can make a difference.

Walkers can venture out on their own, get a group of friends together or join Volksmarching groups.  Bad weather is no excuse to curtail a walk.  Malls, shopping areas and schools offer special programs geared to walkers.

By putting one foot in front of the other several times a week walkers add to their energy and stamina, help control weight, and reduce the risk of many diseases. 

It is ok to start slowly and make stops along the way--just stick with it and walk at bit longer or faster the next day.

Successful walkers:

  • Get in the habit of walking
  • Develop their own walking route -- some like a different route each day; others repeat their route
  • Do stretching exercises first
    Wear layered, loose clothing and good shoes
  • Remember to carry water
    Keep a journal or log to track walks
  • Find a walking partner or join a walking group

Article by: St. Louis Public Library staff