We talk a lot about the importance of physical activity for a healthy lifestyle. The thought of starting an “exercise program” can feel overwhelming and intimidating. Because of this, many people get stuck do not do anything. So, let’s change our thinking, we are NOT exercising, we are going for a stroll.

Alpine Cardiology Walking ChallengeWalking has many amazing benefits. Besides moving your body, it can be mind clearing and it is so easy to do. It does not require any investment in equipment, or a gym membership and you can do it practically anywhere. All you have to do is stand up and get moving.

Take a Walk

A walk around your neighborhood or a local park is a wonderful place to start to build endurance and stamina. If the weather is bad, you can walk in place in your living room or go to a local big box store and walk around. There really is not a right or wrong way to take a walk, it is just one foot in front of the other.

Find a walking buddy help you stay motivated, and you can hold each other accountable. It is much harder to skip a walk when another is counting on you. Walk and talks are a terrific way to spend time with family or a friend.

If you have a dog, take your pup for a 15-20 minute walk a few times a day. You will get your walk time in and your pet will have fresh air and burn off some energy.

Alpine Cardiology Walking ChallengeWalk Michigan

Otsego County Commission on Aging offers adult walking program call Walk Michigan. It is to encourage area older adults to get outside and enjoy healthy exercise while exploring several parks and trails in Otsego County with other adults. For more information visit their website 

The Commission on Aging also offers Young At Heart to help you stay fit and fabulous after 50! For more information click here.

13 Week Walking Plan

Our walking plan designed to slowly get your daily walk time increasing over the course of 13 weeks. The end goal is to work your way up to an hour of day of physical activity. You may break this up into four 15-minute walks, two 30-minute walks, whatever works best for your schedule, just aim for at least an hour daily. Click here to download and print our Walking Plan  in PDF. Perfect for hanging on your fridge and checking off the days completed.

Alpine Cardiology Walking Plan

If you find any week to be difficult, repeat the previous week rather than adding more time. Do this until you are able to progress comfortably.

During the initial weeks do not worry if your speed is slower. You are aiming to be able to walk 60 minutes a day, you can add speed and intensity later. You want to be consistent in how often and far you walk comfortably before trying to walk faster.

Fitness Walking Techniques

Make your workout more effective and enjoyable using these tips for proper technique. You will also help prevent injuries.

Alpine Cardiology Walking ChallengePosture – Hold your head upright, looking ahead with your shoulder back and relaxed. Your chin should be tucked in towards your chest in a neutral position.

Foot Placement – Your feet should be close to an imaginary line in the center of the path, think following lines on a track.

Stride – Your heel should strike the ground first followed by the ball of or your foot. Finish with a push off the toes of the trailing foot. You should always have at least one foot on the ground. Avoid slapping the ground with your feet and focus on smooth strides that are quicker, not longer.

Arm Swing – With your arms bent at the elbow, swing them in step with your feet. Your arms should arc from your waist to your chest keeping your hands just below chin level. Your forearms should brush your hips, making your walk a total body exercise. Adding an arm swing to your walk is a great way to increase intensity and burn an additional 5-10% calories.

Safety Tips for Walkers

When possible, walk on sidewalks or walking paths. If you are walking on a street always face oncoming traffic.

If you are walking at dusk or when it is dark out, take extra care. Try to walk in a well-lit area and wear light colored clothing or reflective clothing and/or accessories. A flashlight is also great to see where you are going and for others to see you.

Take your cell phone in case you have an emergency and need to call someone.

If walking alone, let a family member or friend know where you will be walking and when you should be back.

Alpine Cardiology Walking ChallengeTrack your Walk

Tracking your walks can be a lot of fun, especially as you progress along in time and distance. Trying to beat the time or distance of a previous day, even if just by a small amount can be very satisfying and shows that your hard work is paying off.

There are many options available to track your walks in time, distance, or steps. Everything from low tech pedometers to track your steps to smart watches that track everything are available.

There are also free apps you can download on your phone that will keep track of your waling time/distance. Many use GPS and are great tools to look back and see the path you took and change it up the next time.

Alpine Cardiology

Dr. Bobish and her team have always supported walking as part of a healthy lifestyle. They would like to remind you that it is important to talk to your healthcare provider before starting any walking program. They would be best to advise you on time, distance, and intensity.

Dr. Bobish and her team is here to support you and are committed to keeping you healthy and heart smart! Request an appointment at 989-448-7002