The Walking Blogger

Yaktrax

2008-12-14T11:15:00.001-08:00

If you are walking for exercise, it is important to keep up your schedule if you want to get the most from your walking program. Otherwise, you can lose momentum and gains to your health and overall well being. That's why you need to keep walking regardless of the weather and other things that can come up and get in the way.

Christmas is particularly bad for losing momentum, it's not only the change in the weather as the temperatures drop, it's also the season. You get busy decorating, shopping, cooking turkey, entertaining, going to Christmas parties and so on. Just remember to keep some time aside for you walking program, even if you have to split that time up, it's better than not walking at all. It's also important to note that walking around the mall shopping is walking, but it isn't as good because your pace is obviously slower with lots of breaks to look at possible gifts and presents. You don't get your heart rate up and keep it up, at least not to the same extent as a full on walk.

In order to keep your walking program going over the winter, dress warmly, but not too warm, wool is good for wicking moisture away from your body, keeping you from getting cold from sweating. Good winter walking shoes or a good pair of leather boots with a walking heel are also OK. Of course mittens and a stocking cap are essential for keeping you warm and comfortable on your walks. By no means leave home without a hat, too much body heat is lost through the top of your head without one. It's amazing the difference you will feel with a good hat on.

The other consideration for walking in winter is ice. One fall can leave you badly hurt, perhaps incapacitated for months, so don't risk it. If it is icy, it might be better to drive to your nearest shopping mall and walk some laps around the mall, inside, in the warmth. Just remember you are walking not shopping, don't be stopping to window shop....

Another important and useful item for winter walking is to invest in a good pair of ice creepers like these Yaktrax

These creepers fit over your shoes or boots and offer amazing traction and surefootedness on ice. They are lightweight and easy to put on, and will give you added confidence in slippery conditions. They make a great Christmas gift too!

Yaktrax

Women's Walking Shoes

2008-12-13T04:28:00.000-08:00

As I'm sure I have mentioned in earlier posts, a good pair of walking shoes is important if you are serious about beginning a walking program for your health. Good shoes will make the difference between going on a short walk and going the distance. That's where shoes like those made by New Balance are important. New Balance is dedicated to helping you meet your goals. They spend their money on research and development, design their shoes to fit your feet, not an image.

That's what they have done with these New Balance Women's WW645 Walking Shoe which they packed with lots of cushioning, including Abzorb® in the heel and forefoot. Top that off with C-Cap EVA midsole cushions, that assist with with your steps, and the shock-absorbing rubber outsole that helps reduce impact on your feet.
In addition to the comfort and utility features, the rugged suede and mesh upper fits in on the trails, yet is comfortable enough for a casual stroll.

Indoor Walking Exercises

2008-05-29T15:48:00.000-07:00

As we all know, walking is one of the best forms of overall exercise. In fact it may be the very best form of exercise you can do for overall fitness. Doctors and health professionals recommend walking to help tone and strengthen your body to overcome many types of illness.

The problem is that you cannot always get outside to go walking. The weather can be a factor, heavy rain, or icy streets, too much snow, or in some places it just isn't all that safe to go walking, especially at night.

That's where indoor exercises like the ones in this video come in. Very similar to the benefits of walking, but inside, out of the weather.

It's something to think about....

Pedometer's Help You Lose Weight

2008-01-17T18:13:00.000-08:00

Here is good news for all of us walkers who are using a pedometer to measure our distances travelled. You are using a pedometer in your walking program aren't you?

News out of Washington, reported by Reuters says that using a pedometer is helpful to people who are walking to lose weight. The point of using the pedometer seems to be to ensure that you walk far enough.

The story reports that a team of researchers from the University of Michigan discovered that people who walk 20-40 minutes a day "lost a small but steady amount of weight."

The doctor in charge of the study, Caroline Richardson said that "an increase in physical activity can be expected to result in health benefits that are independent of weight loss."

The report goes on to say that physical activity reduces the risk of cardiovascular problems, lowers your blood pressure and helps dieters maintain lean muscle tissue.

But that isn't exactly news to those of us who read The Walking Blogger, or for that matter, people who don't. We've been talking about the benefits of walking for exercise for some time now. In fact, almost since we started this blog.

We're also true believers in the value of adding a pedometer to your walking equipment. Let's face it, you don't need a lot of special equipment to take up walking as a sport, pasttime or exercise routine. A decent pair of walking shoes, and a pedometer is really all you need. Of course, you probably should wear pants, otherwise, where you gonna hang your pedometer.....?

Omron HJ-720ITC Pocket Pedometer -- VARIATION comes in, this is a great pedometer, not the most expensive you can buy, but not the cheapest either.

Omron Pedometer

How To Live Longer

2007-11-01T14:45:00.000-07:00

A new report from the World Cancer Research Fund/American Institute of Cancer Research, called Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective has just been released and it contains some fascinating information about maintaining your health, and avoiding cancer.

The comprehensive report, over 500 pages, indicates that weight management, exercise and proper nutrition are the main components to reducing your chances of getting cancer. The report also says the earlier you start following this information, the better.

So what exactly are the keys to avoiding cancer. Well, you need to read the report, but some of the highlights indicate the importance of staying lean, regular exercise, (at least 30 minutes a day) and limiting you intake of alcohol and red meat. The report also recommends we avoid processed meats.

Excess fat has been linked to cancers of the esophagus, pancreas, colon and rectum, endometrium, kidney and breast cancer in postmenopausal women.

Of course the one we all know about by now is the importance of not smoking, but surprisingly, according to experts, obesity will soon be a bigger cause of cancer than smoking. I assume that is because smokers are declining.

This is all good news to those of us who have been walking for good health. We knew before this report that losing weight and getting regular exercise was good for us, but perhaps we didn't realize just how good. I personally have always associated walking and exercise with decreasing my chances of a heart attack, which of course it does, but now, with the news that it also helps us to avoid cancer, it adds another great reason to put on my walking shoes and get going.

I will be bringing some excerpts from the report over the next few posts as I read through the material.

The Importance of Warming Up Before Exercise

2007-09-23T18:22:00.000-07:00

I know...I know...I have been preaching about the importance of warming up and stretching exercises before beginning any walking exercise program, or for that matter any form of exercise. Normally I am pretty good at doing just that, some careful stretches and away I go...

But Friday night I failed, faltered in my own teachings...we were at a work related event, bowling, and i didn't stretch before starting. For one thing, I have never really looked at bowling as exercise. Boy was I wrong.

By the end of the third and final string, I was tired, sore and ready to call it quits, take off my rented bowling shoes and go home.

But that was only the beginning. The next morning I was so stiff and sore I thought I must have been run over by a truck. My right leg no longer bends, and my thigh screams when I walk, it screams "Stop walking you idiot" and it would be right.

It seems I pulled every muscle in the front and side of my leg, something that didn't become apparent until Saturday, and really apparent today, two days later. I can barely walk and when I do I limp, and whimper...my wife keeps telling me to suck it up, but she is sore today, so she has kind of laid off the comments.....oddly enough it took two days for her soreness to set in, probably because she is...I hate to admit it...in better shape than me.

So I am laid up. Well, not totally, but slowed up. My walking exercise program is completely out the window for the next day or so. I tried to walk it off today, hoping that if I got moving I could get things back in order and resume my normal walking program, but it isn't to be. It's hard to get much speed or distance when you are crying.....

The lesson of course, is to warm up before you start bowling or any other form of exercise including walking. I always do a few stretches before heading out for my walk, but for some reason didn't feel it necessary for bowling. That was a mistake. Bowlers may not give you the impression of athletic prowess, but trust me, they are atheletes. I know I have learned new respect for the bowlers among us.....

Before you walk or bowl, do some stretches, bend your knees, and back, reach for your toes, do some lunges, all the stuff that you need to do to losen up those tight muscles, and start slow. If you are walking for exercise or bowling, don't try to be a hero in the first 100 yards, or, in the case of bowling, first string of the evening....

The Power of Incidental Exercise

2007-09-17T17:15:00.000-07:00

Another day walking, another day without my damm step counter....I keep forgetting it at home. Each day for the last couple of months I have been taking the transit system to work, getting off about a kilometer from my building and walking to work. Then I do the reverse on my way home, walking another kilometer or so. Add that to another kilometer at lunch time and I am getting in a good 3 kilometers per day, which isn't bad, particularly considering that I am not trying to hard, or using time that I could be using for other stuff, like this blog.

I've written before about the power of incidental walking, or exercise that you get without actually setting out to exercise. It's a great way to get the physical exercise that we all need for good health and weight loss, or weight control, and is useful for helping to reach our exercise goals, at least in terms of walking.

Incidental exercise can also come in the form of other things, things you have to do, but don't really consider exercise. For example, mowing the grass is a pretty decent workout for most people, as long as they don't have a really tiny yard, or a ride on lawn mower. Even the self propelled mowers are still good for exercise as long as you have to walk behind them. Not as good perhaps as a non-self-propelled mower, but exercise just the same.

Grass cutting and then raking a typical suburban yard is usually a decent use of an hour or so as an opportunity to get some incidental exercise, including some aerobic and weight bearing exercises. And the best part is, you don't even know you are exercising....I think the key to getting some incidental exercise is to not always do things the easy way, look for things that you can do that will require a little physical work. Using the preceding lawn mowing as an example, instead of using a grass catcher bag on the mower, take the bag off, and rake your lawn instead. It won't take too long, but the exercise and calories burned will make it worthwhile.

Safe Walking After Dark

2007-09-16T17:34:00.001-07:00

This was a great weekend for walking, cooler and more comfortable than the hot days of summer that has passed. We were able to add about 4 kilometers on both days to our walking exercise log, which is always good.

It gets a little harder to walk in the evenings now, because it gets dark earlier, which makes walking a little bit more dangerous. Although we don't live in what I would call a high crime neighborhood, we still have crime, including swarmings, robberies and muggings.

Don't get me wrong, those kinds of things can happen in the daylight as well, but it seems at night, you are likely facing an increased risk of running into bad guys. That's why we try to get our exercise during the daylight, or at least very early evening when folks are still around and their is less chance of meeting the wrong people on a dark street.

There are a couple of things you can do to increase your personal safety when you are walking:

1) Carry a Personal Alarm These come in handy for attracting attention quickly, something most robbers and muggers don't want to happen. Usually one pull on the cord, or pressing the button will hopefully set off an alarm that is sure to attract attention.

2) Carry a walking stick. Even one of these telescopic walking sticks gives you something to fend off a robber or an angry dog. Sometimes just the idea that you have a stick in your hand is enough to discourage a crook from targetting you. Remember, the bad guys make their living picking on easy targets, don't be one.

3) Carry a cell phone, and make sure it's turned on and charged. This can be a lifesaver in many ways, including if you are being followed, or think you are. Call for help, call a family member with a car to come and get you or call 911. Better safe than sorry.

4) Although not exactly on topic of protecting yourself from robbers, wearing reflective clothing is always a good idea when you are walking at night. If you are parinoid, like me, wear something reflective that you can remove or turn inside out. Just in the unlikely event you had to hide from someone.

5) Carry a flashlight. A police style flashlight is a good choice both for light, and if necessary it can be used as a weapon. If it has a wrist strap to help you hold it, all the better. Always remember though, carrying a weapon is fine, as long as it doesn't fall out of your hands and into the hands of your attacker who can use it on you.

6) Another helpful device for increasing your personal safety when walking is an
Eyeglass Mirror popular with cyclists. These handy little mirrors clip onto the frame of your eyeglasses and give you an idea of what is behind you, without having to turn around. Don't rely on it totally as the field of vision may not be wide enough, but it's better than nothing and may give you a little advanced warning of someone coming from behind.

Those are a few ideas of things you can carry or do to protect yourself when you are walking after dark. Remember the best defense is to avoid a confrontation at all cost, and looking for help quickly is a far better idea than trying to ward off an attacker with a walking stick or flashlight. Always tell someone where you are walking and when you plan to be home, and make sure you let them know when you are home.

Finally, if you do find yourself in a situation where you are threatened and cannot escape, first of all call 911 and if you don't have time, give the address where you are as quickly as possible, if you cannot finish the call, as long as the 911 operator has the address they will usually send someone to investigate. It doesn't hurt to scream and shout, for the police and anyone else, (I have read that shouting fire will often get more attention than shouting for police but I don't know that for sure.) If you have to fight, fight like your life depends on it....it just might....
walking for
exercise
safe walking
personal alarms
walking sticks

Squeezing Exercise Into A Work Day

2007-09-12T14:21:00.001-07:00

Well my official walking exercise program seems to have gone out the window, something I am not proud of, but...I have replaced it with an unofficial walking program that enables me to do a little walking, while not feeling like I am taking time away from my more serious pursuit, blogging.

I now take the ferry across the harbour to my work in the mornings and the afternoons to get home. Then I have to walk about a kilometer to my office, which means I am getting in about 2 kilometers of walking a day. Not stellar, but better than nothing, or what I was doing, which was sitting in the car in traffic smoking cigarettes.

I am also trying to squeeze in a little lunchtime walk as well, which also increases my exercise walking by probably close to another kilometer. So, although it's not probably as good for me as a three kilometer walk, it does add up to about three kilometers, albeit broken up a bit. Not bad. It is better than nothing.

It was a struggle to keep the walking schedule up over the summer with all the other distractions that come my way. My walking was taking a hit and I knew it. That's when I started to take the ferry boat to work, and then walk. The ferry ride is pretty relaxing because I like boats, and it gives me about 15 minutes to read the paper. Then a little walk and presto, I am at work, and one third of my daily exercise is done without feeling like I wasted some time.

Give it a try yourself. Try to find ways throughout the day to walk instead of ride. Studies have shown that exercise, including walking, is beneficial even if it is in short bursts and a little walking is better than no walking when it comes to improving your health.

Live Longer

2007-09-11T16:44:00.000-07:00

This should come as no surprise to those of us who have had an interest in the role that vitamins play in good health, but it apparently surprised some scientists when they discovered that Vitamin D appears to lower our risk of death from just about everything.

Vitamin D is coming out as a hero in the fight against cancer, heart disease and diabetes, which are some of, if not the deadliest things that can befall a person in terms of illness.

Scientists from the International Agency for Research on Cancer from Lyon, France and the European Institute of Oncology in Milano, Italy came up with the latest research after studying randomized controlled trials of vitamin D supplements.

The studies found that individuals who took vitamin D had a 7 percent lower risk of death than those who did not. Although it's not known for sure why vitamin D is so useful in protecting us against health problems, one theory is that the vitamin may inhibit some mechanisms by which cancer cells proliferate, another is that it may boost the function of blood vessels or the immune system. The study participants had been taking 500 international units of vitamin D daily.

This is kind of important stuff to people living in Northern climates like Alaska and Canada. We get natural vitamin D from sunshine, however, in northern areas where the sunshine is in short supply, especially in winter. The Canadian Cancer Society recommends adults in Canada take 1000 international units of vitamin D daily in the fall and winter, which is double the amount taken by the study participants.

As a Canadian I have long known about the problems we face when the winter sets in reducing the amount of sunlight, and therefore vitamin D that we get from the sun. As a matter of fact, I have been taking viatamin D for a year or so, before the results of these studies was published.

Good health is more than just walking.....

longevity
benefits of vitamin D
walking for
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How To Avoid Leg Cramps From Walking

2007-09-10T18:18:00.000-07:00

Apart from getting run over by cars, bitten by dogs, or attacked by muggers, walking for exercise is a fairly safe activity. However, there is one thing that can cause you some pain that can be directly attributed to walking, leg cramps.

Leg cramps are those sometimes excruciating painful spasms that strike usually in your lower legs or feet, often when walking, although usually they strike afterwards, often when you are in bed.

There are things you can do to avoid leg cramps or at least lessen the chance of getting them.

The first thing is also the first thing that we are told before we start any exercise program or physical activity.

Warm up and stretch. Before you start walking, do your stretches, get your muscles loosened up, and when you are finished, do some of the same stretches to help you cool down.

The second thing is nothing new either, make sure you drink plenty of water. Water is after all necessary for good health. If it's hot, you should increase your water intake accordingly.

If you are like me, leg cramps don't bother you until you get in bed. That's when I usually feel the effects. However, a warm bath before bed should alleviate leg cramps and will also help you drift off to sleep.

When I was younger, I suffered from leg cramps or 'charlie-horses' as my folks called them, usually waking at night screaming. For quick relief it sometimes helped to get my foot flat on the bottom of the bathtub. For some reason the cold enamel seemed to ease the pain, or perhaps it was just getting my foot flat. I dunno why, but it seemed to work.

All of the above notwithstanding, one of the best ways to avoid leg cramps is to increase your potassium levels. I can vouch for this one. When I increased my potassium, leg cramps, which had been a regular problem for me, seemed to occur less frequently. Potassium can be obtained by adding bananas, orange juice and potatoes to your diet. Potassium supplements are also available, although most health professionals recommend getting necessary nutrients like potassium from natural sources as much as possible.

So if leg cramps are giving you a pain in the ass....um...well you know what I mean, don't give up your walking exercise program, instead try some or all of the above, I think you will be pleasantly surprised.

You Need To Know Your Body Mass Index

2007-09-09T04:55:00.000-07:00

Attaining and maintaining good health requires you to develop a healthy weight in addition to exercising to improve your cardio fitness and muscle tone. So what exactly is a "healthy weight?" A healthy weight takes in account your body fat which is the weight you really need to be concerned with.

Physical fitness experts, doctors and other health professionals talk about something called Body Mass Index or BMI.Body Mass Index is a method of measuring your body fat using a calculation based on your height and weight. In fact the BMI is a ratio of weight-to-height.

If your BMI is high, it greatly increases your chances of developing health problems, especially cardiovascular problems such as high blood pressure, high blood cholesterol or other lipid disorders, type 2 diabetes, gallbladder disease, heart disease, stroke, and even certain cancers, so obviously this is something you need to know about.

If your BMI is low, don't think you are out of the woods, a person who's BMI indicates they are underweight can have health problems such as osteoporosis, undernutrition and eating disorders. See what I mean? This is important stuff to know...

If your BMI is outside the normal ranges for your height and age, you should get it under control as soon as possible. According to the experts, even a small weight loss will help to reduce your risks from diseases associated with being overweight.

Researchers have found that the Body Mass Index can be used to categorize the weight of individuals to determine if they are underweight, overweight etc. There are four categories used, they are as follows:

1)underweight (BMI less than 18.5);
2)normal weight (BMIs 18.5 to 24.9);
3)overweight (BMIs 25 to 29.9),
4)obese (BMI 30 and over).

The only exception to BMI is in athletes and others who are very muscular, or have a naturally lean body build. It is not a good measure for children under 18 or adults over age 65. For these persons, the BMI calculator may over or under estimate a person's risk and shouldn't be used as a measure.

So if you want to calculate your own Body Mass Index, I found an online calculator that will do it for you, The BMI Calculator Go ahead, find out where you fit.

walking
benefits of walking
walking for
exercise
body mass index
BMI

September's Here - Time To Get Walking

2007-09-09T04:31:00.001-07:00

Ahh September...cooler days and even cooler evenings, but still pleasant. It's time to get walking. If you haven't started your exercise walking program this is as good a time as any.
So get yourself a good pair of walking shoes
and perhaps a walking stick, slip on a lightweight jacket and get going.

September temperatures are a little easier for walking, usually the humidity of summer has past, and the air is a little cooler, making breathing easier. Depending on where you walk, the crowds of other people start to thin out as well as folks return to their jobs and the kids head back to school. The walking trails are less populated and the flies, if that is a problem in your particular area are pretty much gone.

With the return of the school year, September always marks a new beginning as well. It's that time of year when you have to start doing the things you have put off, saying, "I'll do that in the fall." or "I'll start walking in the fall to lose this weight by Christmas." That's the beauty of September, an opportunity for a fresh, new start. I have always used September like this, putting off stuff until "the fall" as we call it, giving me time to do the summer stuff that I want to do.

But now is when the shoe leather hits the road. I can no longer put off what I had planned, and no longer procrastinate on things like cleaning up the garage, or starting up my walking exercise program, and maybe throw in a little weight training for good measure. In addition, I can use the Christmas season as a marker in other words, I will develop my exercise plan to take me up to the new year, using that as the milestone date I am trying to reach. My exercise plan says I will walk 4 nights a week until December 31st and weight train 2 evenings a week. Weight training, is less important to me than walking so my exercise plan favors spending my time walking.

So, if you haven't started walking what's wrong with you? Now is the time to put your exercise plan to paper and get started walking your way to better health and physical fitness.

Incidental Exercise Walking

2007-09-08T03:31:00.000-07:00

I was thinking today that even though I haven't been able to set out on an exercise walk in quite a few days, I have still been getting a fair bit of exercise by combining my daily life with exercise in what I call "incidental walking"

Incidental walking is a phrase that I more or less just made up, but it refers to the amount of walking I do in the run of a day without actually going for a walk. It can actually be added to your exercise program as part of your daily walking exercise. I calculated yesterday that I walked about one hour, taking into account walking from my car to work and back again which is a 10 minute walk each way, and one way is all up hill.

Add that to walking around the office, and then out for lunch at noon, and I get another 20 or so minutes of walking. Last night I had to go to my bank which is in the mall. To collect on a little walking exercise I parked at the back of the shopping mall parking lot and walked, probably took about 5 minutes each way. Add to that walking around the house, up and down stairs, and out to the car and back to get something I forgot, and I can probably squeeze another 5 minutes out of it.

So, lets see, 20 minutes walking to and from work, walking during work another 20 and 10 minutes at night equals 50 minutes of walking. Not quite one hour but close. I should have had my pedometer on.

My point is, even if you cannot find time to go for an exercise walk, you can still maintain at least some of your walking exercise program throughout the day through incidental walking.

Keep in mind the things you can do to get in a few steps during the course of your day. Park a little farther away from work and walk. Get up from behind your desk and go make your own photocopies instead of getting your admin assistant to do it. Go for a walk at lunch time, even if it is just around your building. Take the stairs instead of the elevator.

It's important to note that incidental walking cannot and should not replace your regular exercise walking plan, however it can be a great little addition to your daily exercise routine allowing you the opportunity to squeeze in a little walking without using up valuable time. At the end of the day, if you are wearing your pedometer or step counter, you'll be pleasantly surprised at how far you have walked.

walking
benefits of walking
walking for
exercise

Excuses

2007-08-27T17:32:00.000-07:00

Our walking exercise program has been curtailed of late due to my elderly father being quite sick and in the hospital. Unfortunately, by the time we get home from the hospital, walking is the last thing on my mind. I am usually far too tired. Besides, I get a fair bit of walking going to the hospital, it isn't always easy to find a nearby parking spot, and it's a big hospital.

The only thing is, I am starting to notice the difference. It's amazing how easy a break in an exercise program can become a problem, and make it hard to resume the exercising afterwards.

It's also been very hot and muggy around here lately which doesn't make walking very attractive, although it can still be done. Finally, my wife has a bad case of bronchitis that won't go away, although it is a little better. But again doesn't do much to encourage walking.

So, those are my excuses for not continuing with my exercise program. I know, I know, they are pretty weak excuses, but I promise to get back at it and strap on my walking shoes as soon as things straighten out with Dad.

In the meantime, you better get walking....no sense both of us turning to flab....

Tips For Choosing Good Walking Shoes

2007-08-21T04:57:00.000-07:00

One of the most important, in fact the most important piece of exercise equipment a walker requires is a decent pair of walking shoes like these Men's New Balance 608 Walking Shoes.

Good walking shoes will make the difference between a pleasurable experience and misery, including blisters and sore feet. Not to forget it's also important to look good when you are out walking....

Here are a few tips for choosing walking shoes.

1) During the day your feet will swell a little, the same as they will when you are walking for exercise. It's a good idea to shop for walking shoes late in the day or early evening after you have been on your feet during the day. This will ensure you get a pair of shoes that fit you correctly, accounting for your foot size slightly increasing when walking.

2) Be prepared to pay somewhere between $50 and $100 for good walking shoes. Buying cheap ones will not save you any money in the long run, nor will they be much good. Your feet will thank you for spending the little extra to get good shoes.

3)Don't just order a size because that has always been your size. Feet change, and so do shoes depending on the style of shoe, materials it's made from and sometimes where it is manufactured. It's a good idea to occasionally measure your foot using one of those foot measuring devices found in most shoe stores.

4) Don't buy walking shoes that fit too tight. There should be a little bit of room around the ankle area and inside the shoe itself. This will allow for changes in your foot size and heavy socks etc. At the same time, don't buy walking shoes that are too big either, you will have slippage inside the shoe which can result in blisters and other foot problems. So we are back to making sure you measure your foot and get a good comfortable fit.

5) Try shoes on using the socks you will wear walking. If you are ordering over the internet, measure your foot wearing the type of socks you will wear when you are walking. There are also socks made today with exercise and walking in mind. These will usually do a good job at keeping your feet dry as well.

6) Before you hit the streets or trails in your new walking shoes, try them out a few times. Wear them around the house, going grocery shopping, or maybe a short walk or two to work out the 'kinks' or get them stretched to your foot. Good shoes don't really need to be broken in, what you are doing is making sure they fit and don't cause you any problems before you start your walking program. Tight shoes will not stretch enough to fit you properly so don't bother trying. Get a pair that fit.

7) Look for shoes made from materials that 'breath' such as leather or the new mesh material that is becoming popular with walkers and runners. Leather shoes can be heavy, although there are many leather walking shoes on the market today that are designed to be lightweight and comfortable for walking. Shoes made from vinyl or "pleather", are not good for walking, they will not breath, and they won't be much good in the first place. Leave them on the store shelves. Some suede shoes aren't much good either, so stay away from them when it comes to walking shoes.

Don't feel left out girls, because the folks at New Balance have also made a great pair of walking shoes for you too. These are the New Balance Women's WW743 walking shoe.

I hope this helps! Good luck and good walking!

Develop An Exercise Plan

2007-08-20T19:01:00.000-07:00

So you have finally decided to get healthy and start an exercise program, maybe a aerobic walking program combined with some weight training. So where do you start? Well, this may sound kind of funny, but the first place to start an exercise program is sitting down at your kitchen table.

You need an exercise plan, and you need to write it down, including an exercise schedule if you expect to make any serious improvements to your health. Otherwise, what you have is a half baked idea of getting to an improved level of physical fitness, but no plan to achieve it.

A good exercise plan should include your goals, whether that is to lose weight, improve your physical endurance, look better, feel better, or just because you are afraid of growing old.

Your exercise plan should also include how you plan to go about attaining your goals. If you plan to walk, write that down, include how long or how far, allowing for an increase as the time goes by. If your plan includes some weight training, write down what days of the week you intend to do your weight training. Remember, weight training requires regular intervals of rest to allow you muscles to repair themselves, so perhaps your beginning plan should be to weight train two or three times a week and walk on the other days.

I cannot emphasize enough how important it is to write this stuff down, commit your exercise routine to paper. Share it with your exercise buddy or a friend, and in fact it is a good idea, no, more than an idea, a recommendation that before you begin your physical fitness program you take it to your family doctor and show it to him or her. Your doctor will tell you if you are fit enough to begin the plan, and also point out anything else you could be doing to improve your physical fitness.

So what are you waiting for...start writing....

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exercise routine

Belly Fat is Bad For Your Heart Health

2007-08-18T08:15:00.000-07:00

Well we already knew it but a recent study has confirmed it. Belly fat, even a little fat around your middle, is bad for you, very bad for your heart. The study was conducted by the University of Texas Southwestern Medical Centre in Dallas, Texas.

Researchers examined 2700 men and women with an average age of 45 for the relationship between body shape and early signs of heart disease, particularly calcium deposits in the arteries.

Taking into account other heart disease risk factors such as smoking, diabetes, high cholesterol, they looked at waist-to-hip ratio and found those with even a little weight in the mid section showed early signs of heart disease, early signs of heart disease means an increased risk for a heart attack.

I dunno about you but I am now nervous. My overall weight is not bad for a man my height and age, and bone structure, but I do have a little pot belly that I just cannot seem to lose. I guess I am going to have to step up my walking program a little and cut back on the food I eat a lot....

I have tried sit-ups and other exercises in the past to try and eliminate the belly fat because to tell the truth, even before this study came out I wanted to lose weight around my middle because it didn't look good and I instinctivly knew it wasn't good for my heath.

They call it middle age spread, but mine has been spreading since I was about 20...I hope that wasn't middle age for me.....

Here's how to calculate your Waist-To-Hip-Ratio:1) Measure your hips and waist
2) Divide the waist number by the hip number
3) The total number should be under 0.85 for a woman, 0.90 for a man. If your
Waist-to-Hip-Ratio is higher, you better start walking.....

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Walking Trails and Picnics

2007-08-10T20:14:00.000-07:00

My wife saw to it that I got my full portion of walking exercise today. The two of us drove to a park area outside of the city with miles and miles of walking trails. By the time it was over I felt like I had walked to the moon and back. The first half of the walk was uphill over a trail that was fairly rugged in places. The second half was all downhill, hooray! Then I found out there was only one way in and out, so we had to turn around and do it all again in reverse, only it seemed there were more uphills going back....go figure....

My bronchitis-asthma-hayfever-cold whatever isn't much better so walking was a little more of a chore than usual, but for the most part I did pretty good I think. I did get a little winded going up the hills, but after the first one I took a shot of my ventolin puffer and I was good to go for the next.

For the first time in my exercise walking program I was truly happy to have a decent pair of walking shoes on my feet, although I think I should have had a pair with a little more ankle support for this kind of terrain. The shoes I was wearing were more like walking shoes. Lesson learned for me.

I also learned another valuable lesson. An over the shoulder bag for picnic gear etc is not a good thing for hiking. That is why people carry knapsacks that go over both shoulders. Much more comfortable. I have one...it was home...I was carrying what equates to a gym bag or a gear bag, with one over the shoulder strap. Never again. The next time I go on a serious hike like this one, I will have a knapsack and oh yes a decent walking stick like the kind I wrote about in a previous post.

OK, enough complaining. We had a great day. We enjoyed tuna sandwiches at the midway point of the hike, sitting on some huge rocks overlooking the Atlantic Ocean. It was a beautiful sunny day, with a nice breeze, but hot when you were in the sun. I have to admit, I did enjoy it and I am looking forward to the next time.

Omega-3 Fatty Fish Oils

2007-08-08T05:40:00.000-07:00

Although The Walking Blogger is about...um...walking...I am also concerned about my health, in particular my heart health, that is why I am walking, that and to lose some weight and hopefully lower my cholesterol. I recently came across a report on Omega-3 fatty acids by the American Heart Association touting the benefits of Omega-3 fatty acids.

In addition to exercise, Omega-3 fatty acids have been shown to improve the heart health of already healthy people as well as those at risk or those who already have cardiovascular problems. Studies have found that a diet rich in omega-3 fatty acids will help to:
1) decrease risk of arrhythmias, which can lead to sudden cardiac death
2) decrease triglyceride levels
3) decrease growth rate of atherosclerotic plaque
4) lower blood pressure (slightly)

In the report the researchers recommend that we should eat fish, particularly fatty fish like salmon, mackeral, lake trout, herring, sardines and more at least two times a week. Now this is a bit of a problem for me because number one, I am not crazy about eating fish, a little goes a long way with me, and the same with my wife. To suggest that we start eating it twice a week wouldn't make her very happy.

So I am now trying to get my Omega-3 fatty acids in supplement form, i.e. capsules. They are a lot easier to take daily, and I don't have to eat a lot of fish. There are also some benefits in foods that have alpha-linolenic acid which is found in flaxseed, canola and soybean oils. You can get this from flaxseed found at heath food stores and walnuts. I have also read that plain unsalted peanuts can be helpful as well.

Of course, as with any supplements it is a good idea to discuss your plans with your family doctor before you start taking them. I did and he said it would be a good idea, especially with my family history of heart disease and my already too high cholesteral levels.

You can read more about the findings of the American Heart Association Here

Doctor's Orders: Start Walking For Exercise

2007-07-31T15:42:00.000-07:00

Well....I got my walking exercise program today...long story...long walk...It all started this morning when I set off for work without my cell phone. I left it charging on the counter in the kitchen, while I wore the empty case on my belt...smart eh?

Lately, in order to increase the physical exercise I get, I have been driving to the passenger ferry, leaving my car in the parking lot and walking to work. However, today I had a doctor's appointment on the other side of town, and when I went to get the ferry to get my car, I realized it is the commuter ferry and didn't run until it was too late to get to the doctor appointment. So I had to take the other ferry that runs all day, but docks about 4 miles from my car. So...I made the doctor's appointment, but I had to walk 4 miles to get my car so I could go home afterwards....most of it uphill...up frigging hill....

I also discovered there is a shortage of payphones in this country, or at least payphones that work...dammit...only two phones in four miles and neither of them working....couldn't even get my wife to pick me up...had to walk...get my exercise.

The good news is the doctor told me my bronchitis was improved...he said I should start walking for exercise.....

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Walking Sticks

2007-07-30T14:13:00.001-07:00

One of the things that I consider essential for a good walking experience is a half decent Walking Stick like the one pictured here. This one is particularly handy because it is a telescopic model, which means it reduces in size for easy carrying and storage when you don't need it.

A walking stick can be the difference between an easy walk, or a difficult walk, particularly over rough terrain, but they are also helpful on a suburban sidewalk.

A walking stick gives you a sense of balance, and will assist you to find a good stride as you walk. They are also a handy thing to have if your walking takes you to places where you might encounter a cranky dog, coyote, or maybe a snake...or for that matter a bad guy....if you poke with it, they are particularly good for making all of the above even crankier and badder....

I have one or two walking sticks, one I bought, similiar to the one above, and one I made from a piece of birch, and lovingly carved, outfitted with a rubber end cap from a kitchen chair leg, and a wrist cord. I originally used it for a wading stick when salmon fishing, but lately find it is good for walking.

When you go to get one, or make one, make sure you get something that is either the right length for you, or is adjustable so you can make it the right length. For me, the proper walking stick length is just a little shorter than my outstretched hand reached out in front of me. So in other words, (this is hard to discribe...) hold your arm out as if you were pointing at something...like a bear coming toward you...your walking stick should be in your hand, fingers wrapped around it comfortably with the end resting on the ground, or just a tiny bit shorter. Trying walking with it full stride, and try leaning on it. Does it support your weight and is it the right length to make leaning on it comfortable? This is the mark of a good walking stick, because they also make great leaning / resting sticks....

It seems to me that from the beginning of time, people probably carried walking sticks, first of all as a primitive weapon, or device for killing food. Probably the first spears evolved from walking sticks...or maybe it was the other way around...I dunno, I am a walker not an historian....but I do know that since I started using one, I hate to leave home without it.

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Exercise Ball

2007-07-26T18:45:00.000-07:00

My lovely and charming and lately very shapely wife came home recently with one of these
Valeo Body Balls.

"What is that?" I asked naively.

"It's an exercise ball and it's great for working on your core muscles." she replied.

Now, I like my share of exercise, and as you know by reading this blog, I am a big believer in walking for exercise, but up until now I had never really seen an exercise ball. I have now.....

This one comes with a wall chart illustrating a step-by-step exercise program and it also comes with a high volume air pump so you can blow it up. Thank God...

This exercise ball is one of the simplest and perhaps least expensive piece of exercise equipment you can buy. This is like the poor man's nautilus machine lol. Of course being a man I went to work without reading the illustrated exercise program that came with it, and immediately put on a pretty good show for my wife who found it quite funny watching me. Finally I read the directions and tried some of the exercises they suggest and it worked great. Each exercise involves several muscle groups and it gives you a total body workout.

According to the instructions, this exercise ball, used correctly will improve your balance, coordination & flexibility. I believe it. Since I started using it I have tightened up my abdominal muscles, and my arms feel a little firmer as well. It's not hard to use once you see the instructions and the proper exercises you can do with it.

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Walking Equipment

2007-07-25T19:24:00.001-07:00

One thing about walking for exercise, the amount of exercise equipment you need is very small. In fact you can start a walking exercise program with a pair of good walking shoes, a pedometer and some comfortable clothes.

With the exception of the pedometer, that pretty much includes stuff that you probably already own, even if you are not into physical fitness or at least not yet.

Of course there are a few nice to haves, like a good walking stick for example. A walking stick can help you keep a good pace, guide you over some rough terrain, and if necessary stave off an angry dog or other animal if you were to encounter one. Walking sticks can be as plain as an old broom handle or a very exquisite hand carved stick that you have either made yourself or purchased.

Decent walking shoes can be bought just about anywhere these days, and the styles run from sneaker types to nice looking dress shoes with comfortable soles, arches and a good fit.

So there you have it, a good pair of walking shoes, some comfortable clothes that match the weather in your area, a pedometer and perhaps an exercise plan that maps out how far you will walk every day and you are all set to get some of the best low impact exercise that will improve your level of physical fitness in no time.

Of course there are other things to consider, like a diet and exercise plan if your goal is to lose weight, stretching exercises to warm up and cool down, and others like weight training and abdominal exercises that will help to increase your level of physical fitness and sculpt the body that you always wanted.

Compare the cost of walking for exercise to a membership in a fitness club, or the price of a mountain bike, nautilus weight training machine, and you will find walking not only beneficial to your health, it is easy on the pocketbook too!

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Bronchitis and Allergies

2007-07-25T18:04:00.000-07:00

Well my walking for exercise and good health is kind of on hold. I was to the doctor yesterday, seems I have a nasty case of bronchitis, brought on by who knows what, but I assume it is either a cold or some allergies. I have always had lots of allergies and this time of year, (mid summer) is often the worst for it. I remember as a lad, before they came out with non drowsy anti-allergy medication being sooo damm sleepy in the afternoons because I was taking medicine to stave off the effects of the allergies. I am never sure what exactly has caused it, but I usually sum it up as 'hayfever' which it may or may not really be.

There is a plant in flower around here right now that people call 'goldenrod' and I have always associated my allergy symtoms when the goldenrod starts to bloom. However, it may be any number of things because there is a lot more than goldenrod growing right now. The grass is also growing, and it could just be that.

I have been all and all pretty lucky. As a young lad I was allergic to it seemed like just about everything, but now I can condense it down to milk, horses, hay, barns, grass(sometimes), goldenrod, and cats...of course there are more, but these are the main ones I know about and try to avoid exposure to. However, that said, avoiding exposure to grass and hay and flowering trees and shrubs is not easy in July.

So, I am sucking back on three puffers, ventolin, or salbutamol, for quick breathing relief, serevent and flovent for longer term relief, and now a steroid, called prednisone, which is supposed to clear up my lungs. I just started it today, so I guess it is too soon to tell. It certainly hasn't helped yet.

My nose is still running, and my breathing is screwed, although I seem to be able to walk not too bad. Weird. Usually when I get short of breath like this, my walking is curtailed because I lose my breath. I suppose the puffers are helping with that.

But, as far as my exercise walking is concerned, I am unable to get going because I get too tired. Not out of breath, just tired. I don't like that feeling at all. It's kind of disconcerting. With a family history of heart disease, and some of my ancestors not living very long at all, the thought of a heart attack crosses my mind a little more than I might like.

Several years ago I had the full workup, a stress test, followed by a nuclear stress test, I think called a stress meebee or something like that. Following that, which turned out to be wrong, the doctors came to the conclusion I had already suffered a silent heart attack and put me in for a full dye test. That showed that I was fine, no clogs...thank God...I was a basket case worrying about that.

Now I don't let heart attack stuff cross my mind too much, although I occasionally wonder what would happen, or better yet, when it's gonna happen. But I guess that's normal for anyone reaching the upper end of middle age.

But in the meantime, I guess I will fight off the bronchitis and hope for the best, so I can get back to my walking exercise. I will probably have to walk a little faster and farther because the pharmacist said a little weight gain was normal with prednisone.

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Omron Pocket Pedometer

2007-07-22T14:28:00.000-07:00

If you are serious about walking for better health, one of the must haves is a decent pedomter. Otherwise, it's almost impossible to measure not only how far you have walked at any given time and to see gains in the distances you can travel as you get in better health through walking.

What's more, if you start a walking club at work, or perhaps teams of walking clubs with some competition thrown in to make it fun, you're members will need to be able to consistently and accurately track the distance they cover walking their way to fitness.

Pedometers come in many shapes and sizes, and are capable of doing several things in addition to measuring distance travelled. Today's pedomters have come quite a long distance themselves from the one I used to have 20 years ago for hunting that had to swing from my belt in order to work effectively. That meant I had to walk fairly fast and consistent, which of course wasn't conducive to good hunting technique.

Pedometers can cost a little or a lot, but like everything you get what you pay for. What you need is something in the middle to upper range of the prices to give you consistent accurate results. That's where this Omron HJ-720ITC Pocket Pedometer -- VARIATION comes in, this is a great pedometer, not the most expensive you can buy, but not the cheapest either.

The Omron Pedometer is an advanced, high-tech pedometer that can be carried in your pocket or bag. That means you can carry it in your purse to find out how much exercise you get in a typical day of work, errands, and other tasks. It also attaches to your belt like a traditional pedometer.

This one has a large, easy-to-read LCD display that can separately display aerobic steps and minutes walked more than 10 minutes continuously, so you always have the information you need right in front of you. Meanwhile, a seven day history lets you review a full week of exercise, and there's also a 42-day memory for uploading past workouts to your PC.

But wait, there's more! The Omron pedometer resets at midnight automatically so it's ready to go every morning. And...get this...it also is an accurate clock. The Omron comes with a detachable belt holder and security strap. This really is a good deal.

It's powered by a replaceable lithium battery (CR2032) that will last six months when used for walking 10,000 steps a day. In addition to all of the above, the Omron Pedomter also includes PC software for Windows 2000 or XP, which keeps track of daily, weekly, monthly and yearly progress.

With the Omron Health Management Software you will have a blood pressure and pulse graph that lets you see how your values are trending over time. A morning/evening comparison graph tracks your morning and evening systolic and diastolic blood pressure and heart rate. You can also view your most common values and identify variations by time frame with the frequency distribution graph. The software is simple to use, and it supports multiple users. With just one click, you can download data via the HJ-720ITC's USB connection and see graphically displayed measurements on your computer screen in seconds.

You don't get all of that with just any pedometer, that's what makes the Omron HJ-720ITC Pocket Pedometer the one I recommend for the serious healthy walker and lets face it, that's you and I.

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Walking in The rain

2007-07-21T21:04:00.000-07:00

I like walking for exercise and to improve my health as much as the next guy, but these days walking is becoming an ordeal. It is raining...and raining...in fact it's been raining for three days and there is no end in sight. The weather forecasts are calling for more rain this week, all week. Great...

We have rain suits, but to be honest, walking in a rainsuit isn't the best. After a while they start to chafe a bit, and they also make you sweat. Eventually you are almost as wet as if you weren't wearing one. However, it'r raining so hard today that no rain suit is gonna help, nor is an umbrella. It's rubber boot weather, and if it keeps up much longer it may become rubber boat weather. The puddles are getting bigger and deeper.

I'm disappointed though because I was really getting into this walking for exercise program. I am losing a bit of weight and feeling better phyiscally, in fact I am in better shape than I have been in a long time, perhaps as far back as when I was in my 30's (I'm almost 50 now)

My legs are tighter, my stomach's gone down a bit and I don't find I am as tired as I used to be, which is kind of odd, considering I am walking so much. As for the rain, I'm not going to let it stop me, I've got a treadmill. I just enjoy walking outside, there is so much to see when you are walking that you don't see driving.

Here's hoping the weather forecast is wrong and the sun is just behind the clouds.

Lazy Night For Me

2007-07-10T18:42:00.000-07:00

I sucked onto the couch tonight while my wife, the real walker in the family clocked a little over 7 kilometers of walking with her girlfriend. They took a nice walking trail that starts not too far from our home and goes for miles along an old railway track that has been ripped up and made into a hiking trail.

She told me it was a beautiful place to walk, which I knew having walked it myself years ago as a lad when it was still a railway track. It's much better now, even has some bathrooms along the way and they supply doggie doo pickup bags for the dog walkers...what has it come to? It's the woods for heaven's sake...there are bears out there crapping all over the place and the government is worried about a little doggie doo? Anyway, I digress....It is a great place to walk and yes, dog owners should clean up after their pets...I just get a little touchy sometimes...sorry.

I didn't have a walk in me tonight, I came home from work, had supper and cut the grass which of course got me my exercise, not 7 kilometers worth, but enough for me. I think cutting grass should count for a little more because you have to push a heavy lawnmower, sometimes up a hill like I have in front of my house. The point is, it's not walking for deliberate exercise, it's exercise with a purpose and as a pretty good physical activity I think it should count for seven or so kilometers. Next time I will have my pedometer on and see just how far I do travel pushing the lawnmower....bet she will be surprised....

Wife Walking

2007-07-09T16:38:00.000-07:00

My peaceful little after supper nap was rudely interrupted tonight by my wife who woke me up to go walking with her. Her walking buddy apparently begged off tonight because of a family commitment leaving my trusty spouse without a walking partner.

"Why don't you just go on the treadmill?" I suggested, rubbing the sleep out of my eyes.

"I don't like the treadmill." she answered, "It's too nice a night to be inside."

"But I walked today at work." I countered.

"Walking to the food court in the mall for a cheeseburger isn't exercise walking." she answered, hrummpfffing....you know what I mean guys...when they make that hrummppff noise that says don't be silly in one weird sound.

"Never mind, I will go by myself." she said, "It's not that dark yet."

"I don't want you going by yourself." I answered, "It's not safe, even for an old girl like you...."

Well....you know what happened next.....so I just got back from a nice walk with my wife....it was hard to keep up with her.....

Long Walk Tonight

2007-06-18T17:24:00.000-07:00

The girls walked me tonight, my poor old legs are sore and tired but I am not going to admit it...perhaps I shouldn't have broken away from their steady doable pace and broke into a jog in the last 100 feet....

We walked for 1 hour and 25 minutes on the level, on the trail around the lake and up and down some pretty serious hills. Oddly enough I found going up hill easier than going down. Going down is harder on the knees and muscles, especially the steep hill we were on.

My pedometer clocke exactly 9500 steps from beginning to end, while theirs were over 9500 go figure...I could feel the weight coming off as I walked, or was that just because I kept emptying my pockets and dropping clothes etc to try and lighten up the load I was carrying and make the walk easier. If anyone finds a belt with a heavy buckle on it, it's mine...

It was a great night for exercise walking, not too hot, not too cool, just about right with a jacket on although I did break a sweat which I assume is a good thing. We ran into a friend of mine in his car and he jokingly offered me a ride, which I tried to accept until my wife pulled me back out of the vehicle and sent me off back on the trail...aw jeez....

Anyway that was my walk tonight. I got home almost too tired to do much blogging, but I did put some new products up on my Amazon Store, Shoulda Been A Cowboy I've got cowboy hats in the latest styles, as well as traditional stetsons, jeans, western wear, belt, cowboy and cowgirl boots and more, check it out!

Pedometer Scandal

2007-06-17T08:01:00.000-07:00

"These pedometers are a rip off!" my wife exclaims standing in front of me looking almost like a commando or terrorist, I am not sure which. She has about 4 or 5 pedometer's strapped to her belt as she sets out to walk. Apparently she has discovered some differences between the distances measured by these things, so she is conducting the grand experiment, wearing a bunch of them to see the difference. Then of course she records the one that shows the greatest distance covered as what she walked.

I tried to explain to her that these things are likely not too accurate in the first place and secondly, it depends to some degree on the speed you are walking, the terrain and of course where the pedometer is attached to your body. It is important to always have it in the same place if you want to have consistent results. Not only that, walking with someone with a different body shape will also affect it as their body moves differently to yours resulting in different measurements.

But oh no, not my wife....she is going to get to the bottom of this and uncover what she thinks might be a huge scandal in the pedometer world.....

Walking Properly

2007-06-16T07:19:00.000-07:00

Along with the health benefits, walking is easy to get started doing, and there is little or nothing that you need to know before you begin. However, there are a few pointers that will help you to maximize the benefits from your walking and also make sure you don't hurt yourself as you get in better physical condition.

Breathing - Take deep, regular breaths, and take them often...breathing deeply will give your body the oxygen it needs and expand your lung capacity over time.

Posture - Maintain good posture when you are walking, think about it so you correct any posture problems that you might slip into if you are not conciously checking. Keep you head up and your back straight. Look straight ahead, although turning your head from side to side to watch for cars etc is a good idea and look down to watch the terrain for things that might trip you. So in other words, keep looking where you are going. Keep you arms and shoulders loose and swing your arms, although you don't have to swing them like you are marching.

Walk - Don't run, just walk a steady, brisk pace. Don't try to go fast or you will find yourself tired out too quickly, and the object is not to be running remember.
You shouldn't find it difficult to breath, if you do, slow down.

Listen To Your Body - Athletes often use the expression of "listening to their body" and you should to, after all, you are now a walking athlete. If you have a pain or discomfort anywhere, you should stop and check with your doctor.

Walking - You should develop a long smooth stride, one that you are comfortable with, don't try to stay completely in step with your walking buddy if they are taller or shorter than you, or take different strides. Often when walking with my wife, I am behind or ahead of her, depending on the stride lengths we are taking. Keep your arms swinging at your sides which will help with your balance, posture and also burn a few more calories...in other words, get your hands out of your pockets.

Walking Safety

2007-06-16T06:55:00.000-07:00

Although walking is one of the best forms of exercise, and one of the safest in terms of your health and impact on your body, like anything else, it should be done with safety in mind.

Unlike other forms of exercise, walking doesn't require a lot of pre-conditioning, or even much in the way of warm up exercises. You can pretty much slip on your walking shoes, do a few stretches and start walking.

Like all exercise, walking has been studied for it's benefits and detriments as a form of exercise. Scientists have found that walking is more natural for our bodies, more than sitting, standing or running, and not as hard on your body as other exercises such as jogging, weight lifting or biking.

Although jogging is still very popular with some, it is not much more beneficial than walking, but it is more dangerous in terms of your bones, joints and heart. Walking doesn't come close to exerting the shock to your body that running does.

All the above notwithstanding...in terms of walking safety, I do recommend a couple of things. The first is the importance of having a walking buddy. Today it's not a great idea to walk alone especially at night. There are just too many crooks out there. Secondly, should something happen to you, like a pulled muscle or sprained ankle or worse, you have someone to go for help, or at least the car.

Don't walk after dark unless it is in well lit places with lots of other people around.

If it's icy underfoot, it is a good alternative to go to the local shopping mall and do your walking indoors. Many malls encourage this, and at least one in our area opens the mall doors early to allow walkers to come in before the stores open to do their walking.

Carry a cell phone with you in case you need assistance and in case someone needs to find you in an emergency. It can be very difficult to find someone walking in a hurry especially if you vary your route sometimes.

Speaking of your walking route, make sure someone knows the route or trails you plan to take before you go.

If you are walking in the daytime, wear a hat and sunscreen, and sunglasses to protect your skin and eyes from harmful UV rays.

I know this sounds simple, but remember to watch for vehicles, especially at intersections and on roads without sidewalks, walk toward oncoming traffic, not with it. Make eye contact with drivers and watch cars as they are approaching.

As with any activity, practice common sense and you will be fine.

Here is a little walking knowledge that you can use the next time a jogger says that their exercise is better than yours. Walking 30 minutes at 4 miles per hour up a 10% incline will burn more calories than running 30 minutes at 5 miles per hour, and you probably won't have knee and joint trouble later in life.

The Benefits of Walking for Exercise

2007-06-16T06:23:00.000-07:00

There are many things you can do to get in better physical shape, lose weight and increase your overall feeling of well being, but none have all the benefits rolled into one activity except walking.

If you only have time for one form of exercise, there is no doubt, you should choose walking.

And here's some reason why walking is good for you...

1) Walking burns almost as many calories as jogging, but it is much easier on your joints and bones.

2) Walking can ease back pain

3) You can walk anywhere, even when you are travelling. No special equipment needed except a decent pair of shoes.

4) Walking will slim your waist.

5) It lowers your blood pressure.

6) Reduces your heart attack risk.

7) Walking reduces your levels of bad cholesterol.

8) Enhances Stamina and energy

9) Walking relaxes you, by lessening your anxiety and tension.

10)Regular walking will improve your muscle tone.

11)As I mentioned in number one, walking is easy on your joints.

12)Believe it or not, walking will reduce your appetite.

13)Increases your aerobic activity.

14)Walking doesn't take much time, and you can actually do it in short bouts of time.

15)Walking will slow down osteoporosis bone loss.

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Gardening Exercise

2007-06-10T14:19:00.000-07:00

No walk today, or at least no official exercise, physical fitness walk. However, I think I am safely off the hook. I replaced my regular walk with gardening, lots of it, done quickly. I ran the 5 h.p. garden tiller through the garden, which is great exercise for muscles, as it twists and turns and grinds through the earth, and you have to use your arms and body to control it. Plus, you have to pull it back sometimes or twist it around to make a corner, all of which puts some strain on your arm and leg muscles.

Then, the tilling done, it was time for the shovel, rake and hoe, shovelling the ground into piles which became rows, and then hoeing and raking the rows into nice straight lines that would be used for planting the seeds. It's all work, not really all that areobic but it's exercise, and judging by the feel of my arms, legs and back tonight, it works pretty good.

Rain was in the offing, so I did all the above in under two hours, which doesn't sound like much, but the garden isn't small. It's not big either, but it's substantial. I suppose it's 30 feet by 40 feet, a decent sized place to chase a garden tiller around. Not to mention I was out in the fresh air, sucking good, clean country air into my lungs, breathing deep, and working it....

Finally the seeds were in the rows, good exercise for the back and legs, as well as a test of hand - eye coordination and finger dexterity, especially with those teenie weenie carrot seeds.

I got it pretty much finished before the rain started, and fortunately it didn't rain too hard, just sprinkled really, saving me from having to put the garden hose on the new rows of seeds.

So...I'm tired but feeling a sense of satisfaction that comes from hard work, exercise and a job finished. Tomorrow night it's back to my regularly scheduled walking schedule.

Another Night and No Walking

2007-06-08T17:35:00.000-07:00

No walk tonight, but I did get my exercise today, I walked to work and then home again, not quite as far as I walk when I go in the evening, but a good hard walk just the same, and I feel it tonight. That coupled with some gardening work, last night and tonight, gave me a fair bit of exercise. Hopefully tomorrow I will be back on the streets, streetwalking...well not exactly, mostly sidewalking...

My little pedometer that I got yesterday seems to be working good, clocking me at some 1285 steps today and I didn't turn it on until lunch time. So it was not a bad day when it comes to walking.

My wife did her walk today along with her walking buddy, for about 30 minutes which according to my calculations is around a mile and a half. That's based on the 3 miles per hour walk, give or take and a little extra thrown in for good measure. It is fairly difficult in these days of busy stress to find time to walk, something I am finding out as I go along.

Walking Two Miles

2007-06-06T17:27:00.000-07:00

OK...so this walking thing is not working out for me too good. Another night and I didn't get out. My wife and her walking buddy were out, did 50 minutes and some of it up hill. Of course they came back feeling pretty good about it, quite proud of themselves and feeling fit.

I had some other stuff to do tonight, and by the time I got home, they were gone and it was almost dark, a little too late for me to consider a walk, besides I was tired out. I did have somewhat of a walk today going to work and back, so I don't feel too guilty.

My wife has a pedometerpedometer now, and is planning to start tracking how many miles/kilometers she covers which should be interesting.

I have it figured out that we walk about 3 miles per hour, and I walk faster when I am alone, probably closer to 4 at top speed, so that is how I have been measuring how far I walk. I time myself and then figure it out based on 3 miles per hour or 1 mile per 20 minutes, so a 40 minute walk, my usual, is about 2 miles give or take.

Two miles is enough in a night, especially if it takes 40 or so minutes. Much more than that and I start to resent the time it takes, because I have other things to do at night, like write this blog, have my supper, and go to bed so I can get up and go to work the next day...commitments....who needs them....

I am going to continue to keep it under an hour an evening, although I may up the anti a bit, and put some more hills into the equation, instead of trying to go farther.

Well, that's it for tonight, got to soon get ready for bed, rest is almost as important, as exercise you know....

No Walk Tonight

2007-06-05T14:47:00.000-07:00

Well it's raining...and thunder is rolling off in the distance....and lightening...can't go walking tonight....aaawww....and as I just explained to my wife and walking partner/coach, it's not a good idea to ride an electrical appliance like a treadmill in a thunderstorm.

Sooo....looks like this is another night of S&B which to me means "Sleeping and Blogging." That means an hour or so on the couch catching a little shut eye followed by some blog updating which is always fun. Not as healthy for ya as a good power walk but sometimes you just gotta do what you gotta do....

This walking for health is great just the same, my problem is I lack motivation obviously, not just for walking but working and everything else, on the other hand, when it comes to blogging and sleeping, not only am I an expert, I'm an diehard.

To be honest I am kind of disappointed because I was looking forward to my walk tonight. I don't like to admit it, but it does make me feel better and I am losing a little weight off the waistline, nothing spectacular yet, but a little. Not bad considering my walking for health program only began about a week or so ago. It's amazing how quickly I feel the benefits and the sore muscles....they come with it, although my wife says that is only temporary.

So it's off to the couch for me, I will check in with you later!

The Treadmill

2007-06-04T17:32:00.000-07:00

Hey Walkers, welcome back to The Walking Blogger.

Well tonight was a rainy one around here and damm cold too, so we decided to forgo the walking, or so I thought. I remember driving home from work thinking, no walking tonight, yippee!

Wrong....before I could say, "Too cold and wet for walking." my lovely wife was dragging the treadmill out from the garage, hollaring at me to help....yup, I was walking tonight....

Our other walking buddy came over from her place and she and my wife both tripped the light fantastic, each walking about 40 minutes for a total of 2 miles in the comfort of our family room, warm and dry.

I begged off, saying I had too much blogging to do, and managed to stay away from the treadmill at least until now. Now my wife is saying things like, "C'mon, it's your turn Honey." I am pretending to be so absorbed in writing this blog that I don't hear her.

Oh my...I gotta keep these fingers going like I am on a mission, typing the 2007 equivalent to War and Peace or something, so I don't have to get on what I refer to as "the beast"

Walking outside, seeing the sights, breathing the fresh air, listening to the birds singing is a darn sight more enjoyable than getting up on that relentless machine and walking for dear life as it makes me go fast to keep up with it. It's programmable to take it's victim, I mean walker, on a fun walk, it even goes uphill and speeds up, slows down and just about turns you over just like a circus ride. All the while you have this little hook on a string tucked in your pants to shut it off should you fall off....fall off....that is something to consider let me tell ya. The instructions say don't have a wall or anyone behind you in case you...fall off....

"Treadmill...?...err...no thanks dear, my knee is acting up tonight...I think I will pass...."

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Sunday Evening Walk Around The Lake

2007-06-03T15:54:00.001-07:00

Hi, welcome back to The Walking Blogger. I am just back from our evening walk which took about 50 minutes. It's a beautiful evening for walking albeit a little bit cold in areas where the wind is blowing. Once we got down in the trail around the lake out of the wind it was quite pleasant, just right for walking.

I managed to snap a couple of pictures while we walked, however I am having trouble to download both of them from the camera. I did manage to get this one to work.

This is the lake we walk around during our evening exercise. The city has made some lovely walking trails to follow that are just right for good walking and by following our route we come out to a street with sidewalks all the way back home. It's great, feels safe and it gives you a good 50 minute workout. we're walking for two reasons, to lose weight, and to get in better shape physically. Middle age is upon us and keeping the weight off has become more of a challenge than ever before. There is nothing like walking for exercise, done properly it's aerobic as well as muscle building and good for your bones. That's without even considering the theraputic stress relieving attributes of walking. There is nothing like a good walk on an early summer evening to make a person feel good about life.

I learned a couple of things on tonights walk. First of all, it's not a good idea walking on the grass the grows alongside the road, between the road and the sidewalk. The grass has more friction to it, walking on the sidewalk is easier, albeit a little harder on the knees.

The second thing I learned is how many people don't speak to you as they pass unless you speak to them first. Amazing. We probably met at least 5 or 6 other walkers and no one spoke until we did. After we said hello they all replied. However as an experiment we didn't speak to a couple we met, and they passed by without offering an hello. I thought we were all in this walking thing together....

If you're looking for a great walking and exercise shoe, try the New Balance Men's 992it might be just the right shoe for you. It's available in black/grey, white/blue, navy/grey, and navy.

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Welcome to The Walking Blogger

2007-06-03T12:24:00.000-07:00

Hi, thanks for coming to my blog, The Walking Blogger. I've been blogging for ages, but blogging takes a lot of time and my exercising has fallen off the map. However my weight has not fallen off, instead it has grown so I decided if I am determined to blog, I have to be equally determined to exercise in some manner. Coincidentally my wife and some of her work friends had recently started a walking club at their work, going for daily walks, either on lunch or after work.

A little encouragement from her, followed by the words, "You're getting fat" led me to the conclusion that a little exercise might be in order, besides I figure, it might give me a chance to clear my head and think about my blogging....not that I don'tthink about my blogging twenty-four hours a day already.

So I found my best pair of walking shoes, actually running shoes, but hey, I am not going to start running, at least not yet. I've been at the walking sporadically for the last two weeks, but now through this blog I hope to make it a more regular thing, forcing me to report back my walk etc.

I plan to post my weight in the next blog, and then monitor it to see if walking has any effect, therefore this will be like my very own weight reducing club. Feel free to join me.

Besides the exercise, as I mentioned earlier, walking gives a person a chance to think and thinking is very necessary if you are trying to maintain regular internet posts, so I expect I will be returning from my walks refreshed and full of ideas to talk about on this and my other blogs.

With that in mind, I have to go find my walking shoes and get ready, it's almost time for my evening walk.

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