February 2008 - Dr. Memhet Oz, M.D., Author of the book "You: Staying Young" said on the Oprah TV Show seen Worldwide that "YOU Can Reverse Aging!"
   What Exercise does the Doctor Recommend to Naturally *Reverse Aging*?
Walking at least 30 Minutes a Day!

Walking at least half an hour, six days a week, can cut mortality rates from heart disease in half. – Cooper Institute for Aerobics Research.

Picture http://www.WomensHeart.org/content/Exercise/starting_a_walking_program.asp
  
"Walking Fights the Aging Process. Women spend hundreds of dollars each year on cosmetics trying to LOOK YOUNGER, but the BEST ANTI-AGING Formula (Walking) doesn't come in a Bottle, and it's FREE."

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The www.Walking.org website says: "...Fitness Walking is Easy, Safe...and it’s an ideal Fat-Burning Activity. It Conditions the Heart, Improves Muscle Tone and Strength, Relieves Stress, and can Help with Back Pain, Osteoporosis, Respiratory Problems, Diabetes, Arthritis, Cardiac Rehabilitation and a variety of other Health Problems.
   Walking is an Injury-Free Way for the Over 50s to Keep Fit."

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WALKING Buddy - Group

Dr. Neal Barnard, M.D., President *Physicians Committee for Responsible Medicine" www.PCRM.org 
  Dr. Barnard is also the Author of "Dr. Neal Barnard's Program for Reversing Diabetes".
"For Aerobic Exercise, I suggest Starting with a Half-Hour (30 Minute) Brisk Walk 5 Days a Week, assuming that You have No Health-Related Exercise Restrictions...
   Do Not Allow Yourself more than 2 Sedentary Days in a Row.
It is a Good Idea to Put Exercise on Your Schedule, as if it were an Appointment with Yourself, and to Include Someone Else in Your Plans.
    It's more Fun to Go Walking with Someone Else than by Yourself."

The Walking Site - Daily 10,000 Steps (2 Miles) - New Guideline for Health
   See www.TheWalkingSite.com/10000steps.html
"There are many Ways to Increase your Daily Steps...Plan a Walking Meeting"

Fitness Magazine - June 2007
    "Plan a Fitness Date - Work Out with a Pal and You may be more likely to Stick with Your Routine. Why? It's Social, and You're held Accountable if You don't Show Up." 

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WALKING Tips - The Walking Site
http://www.thewalkingsite.com/beginner.html

"You know you want to begin a fitness program, but don't know where to start. It's easy! Walking is one of the easiest and most profitable forms of exercise. All you need is a good pair of shoes, comfortable clothing, and desire.

How to Start: First of all, start out slow and easy. Just walk out the door. For most people this means head out the door, walk for 10 minutes, and walk back. That's it? Yes, that's it. Do this every day for a week. If this was easy for you, add five minutes to your walks next week (total walking time 25 minutes). Keep adding 5 minutes until you are walking as long as desired.

WATCH Your Posture. Walk tall. Think of elongating your body. Hold your head up and eyes forward. Your shoulders should be down, back and relaxed. Tighten your abdominal muscles and buttocks and fall into a natural stride.

Water - Be sure to drink plenty of water before, during, and after walking.

Warm Up -  Start your walk at a slow warm up pace, stop and do a few warm up / flexibilty drills. Incorporate a warm up, cool down and stretches into your routine.Then walk for the desired length of time. End your walk with the slower cool down pace and stretch well after your walk. Stretching will make you feel great and assist in injury prevention.

Habit - The toughest thing about starting a fitness program is developing a habit. Walking Daily will help (a minimum of 5 days a week is a good goal). You should walk fast enough to reach your target heart rate, but you should not be gasping for air.

Goals - After you have formed the habit you will want to evaluate your program and your goals. Here are some general guidelines:

General Health - 30 Minutes a Day - 7 Days a Week - Talking Pace
If you are walking for the general health benefits try to walk 30 minutes a day, most days of the week, at a "talking" pace. (Talking pace means you have elevated breathing, but you can still carry a conversation.)

Heart Fitness - 3 to 4 Days a Week - 20 to 30 Minutes - Fast Pace
To improve cardiovascular fitness you should walk 3 to 4 days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing hard but not gasping for air.

Weight Loss - Minimum 5 Days a Week - 45 to 60 Minutes - Brisk Pace
If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace.

Walking Faster - RaceWalk
Once you can comfortably walk for 30 to 60 minutes 5 to 6 days a week you may want to put more "umpf" or speed into your routine. Follow these easy tips for walking faster (or for some real speed learn to racewalk).

Zero to Sixty in Twelve Weeks - An easy to follow schedule to get you walking 60 minutes in 12 weeks.

Notice: If you're new to walking, start off with slow, short sessions and build your way up gradually. If you have any health concerns or medical conditions, be sure to check with your doctor for advice before you begin a routine."

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WALK OUT - 30 Minutes a Day of Walking Outdoors

SEE - Walk Out - VIDEO - from Tina Vindum - Walking Tips: Posture, Arms, Feet
http://link.brightcove.com/services/player/bcpid285076579?bclid=336122065&bctid=662538443

Tina Vindum, Founder "Outdoor Fitness" www.OutdoorFitness.com



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