Monday, September 22, 2014
FAIRFIELD-SUISUN, CALIFORNIA
99 CENTS

Want to go walking? Here are some tips

By
From page C4 | January 12, 2014 |

Now that the holidays are behind us, grab a friend, even a furry friend, and go for a walk. You will feel great, have more energy and improve your overall health.

More and more people are walking as a part of a physically active lifestyle. Six in 10 adults reported walking for at least 10 minutes once a week. According to a CDC Vital Signs report, adults walking this amount of time rose from 56 percent to 62 percent over five years.

Most people are physically able to walk. For many persons with disabilities, walking or moving with assistive devices is also possible. Regular walking helps with weight control and provides many health benefits, even without weight loss. Walking is one of the best forms of physical activity and it can be done almost anywhere, anytime, and for “free.”

The generally recognized health benefits of walking regularly are far-reaching: reduced risk of coronary heart disease, stroke, Type 2 diabetes, depression and some cancers. Walking improves your physical strength and endurance levels. It also strengthens your immune system to help ward off infections. 

Tips for walking

Make ample preparations before you go for a walk. Always check with your health care provider before starting any type of physical activity program. The following are some tips on how you can enhance your walking experience.

  • If you are a beginner, it is probably best to ease into this new endeavor, particularly if you’re out of shape or easily discouraged. So to begin with, try walking around your neighborhood for about 10 minutes at whatever speed you’re comfortable. No matter how slow you walk, the exercise will be good for you.
  • Wear shoes and socks that are comfortable. Use cotton socks; avoid synthetic material as they do not allow sweat to evaporate.
  • Wear loose, protective clothing, preferably cotton. Dress in accordance to weather conditions. Wear suitable warm clothing in the winter and cool comfortable clothing in the summer. Don’t forget your sunscreen and hat.
  • Drink water before and after you walk.
  • Do warm-up sessions – walk slowly for about five minutes until your muscles warm up. Warming up your muscles reduces risk of injury. Stretch for about five minutes before walking.
  • To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then repeat your stretching.
  • Starting a walking program may not be easy. You may be constantly discouraged due to a variety of reason, such as bad weather, lack of sleep or too much work. Whatever your reason may be, remember that it takes patience and persistence to stick to your resolution of walking regularly. Mall walking has increasingly become a popular method of walking with others. Many malls open early to allow walkers to exercise inside in a safe and comfortable environment. Even if you don’t go there with someone, you are in a sense involved with a group activity. And if you do it regularly, you’re likely to become acquainted with other mall walkers that you can accompany during your regimen. Walking, like most things, is habit-forming and you may need to develop the habit over time.

The health benefits that regular walking brings will overshadow all difficulties and it is well worth your effort. It doesn’t have to be strenuous to produce results. Even walking for 30 minutes or less a day has been reported to produce measurable benefits, even among those who are least active.

Betsy Campbell, MPH, CEHRS is Senior Health Educator at Partnership HealthPlan of California, a partner of Solano Coalition for Better Health.

Betsey Campbell, MPH

LEAVE A COMMENT

Discussion | No comments

The Daily Republic does not necessarily condone the comments here, nor does it review every post. Read our full policy

.

Solano News

Vaca Christian hits FM airwaves

By Susan Winlow | From Page: A1, 6 Comments | Gallery

 
 
Hazmat crew responds to Fairfield after spill Sunday

By Ryan McCarthy | From Page: A3

SBDC schedules free workshop for small businesses

By Susan Hiland | From Page: A3

 
Cordelia Rotary to host Senior Center fall dinner

By Susan Hiland | From Page: A3

CHP offers teen drivers class

By Susan Hiland | From Page: A3

 
Golf tourney to help uninsured children

By Susan Hiland | From Page: A3, 2 Comments

Dixon Scottish Games return to Solano

By Susan Hiland | From Page: A3

 
Fairfield teen scouts books

By Ryan McCarthy | From Page: A3 | Gallery

 
Local governments schedule meetings

By Susan Hiland | From Page: A4

 
Master Gardeners schedule annual plant exchange

By Susan Hiland | From Page: A4

Il Fiorello Olive Oil Co. hold butchery class

By Susan Hiland | From Page: A4

 
American music makes a sweet sound Sunday

By Ryan McCarthy | From Page: A4 | Gallery

 
Popeye’s seeks Fairfield site

By Barry Eberling | From Page: B8, 10 Comments | Gallery

North Bay Pediatrics celebrates anniversary

By Barry Eberling | From Page: B8

 
Sutter Solano has new leader

By Barry Eberling | From Page: B8

‘Peter Pan’ earns Elly awards for Missouri Street Theatre

By Amy Maginnis-Honey | From Page: A11, 1 Comment | Gallery

 
.

US / World

Some California wells run dry amid drought

By The Associated Press | From Page: A1, 3 Comments

 
More drought forecast next year across West

By The Associated Press | From Page: A1

32 structures destroyed in California wildfire

By The Associated Press | From Page: A1

 
Melted glacier sends miles of mud down Mt. Shasta

By The Associated Press | From Page: A5

Crews cleaning fuel spill in San Francisco Bay

By The Associated Press | From Page: A5

 
Police say rifle carried by ambush suspect found

By The Associated Press | From Page: A5

Gov. Brown signs clean-air vehicle legislation

By The Associated Press | From Page: A5, 4 Comments

 
Feds censure local police, yet give lethal weapons

By The Associated Press | From Page: A5

Del. authorities: Bus overturns, at least 1 dead

By The Associated Press | From Page: A7

 
Sierra Leone concludes nationwide Ebola lockdown

By The Associated Press | From Page: A7

2016 may loom, but Jeb Bush is focused on business

By The Associated Press | From Page: A7

 
China, US, India push world carbon emissions up

By The Associated Press | From Page: A7

New Afghan president, but vote totals kept secret

By The Associated Press | From Page: A7

 
NASA’s Maven explorer arrives at Mars after year

By The Associated Press | From Page: A9

North Korea powerful temptation for some Americans

By The Associated Press | From Page: A10 | Gallery

 
Craig Ferguson plays it loose with new game show

By The Associated Press | From Page: A11

‘Maze Runner’ races past ‘Tombstones’ with $32.5M

By The Associated Press | From Page: A11

 
.

Opinion

 
Pulse poll: Will the drought end this year?

By Daily Republic | From Page: A8

 
Idealists made mess of 20th century

By Jack Batson | From Page: A8, 5 Comments

Thanks go out to Telstar Instruments

By Letter to the Editor | From Page: A8

 
.

Living

Today in History: Sept. 22, 2014

By The Associated Press | From Page: A2

 
Community Calendar: Sept. 22, 2014

By Susan Hiland | From Page: A2

Ned’s drinking is ruining our parents’ business, health

By Kathy Mitchell and Marcy Sugar | From Page: B5

 
Horoscopes: Sept. 22, 2014

By Holiday Mathis | From Page: B5

Horoscopes: Sept. 23, 2014

By Holiday Mathis | From Page: B7

 
.

Entertainment

TVGrid Sept 22

By Daily Republic Syndicated Content | From Page: A10

 
TVGrid Sept 23

By Daily Republic Syndicated Content | From Page: A11

.

Sports

 
Giants swept by Padres; fall 4 ½ behind Dodgers

By The Associated Press | From Page: B1

Stanton leads Cardinals past 49ers 23-14

By The Associated Press | From Page: B1 | Gallery

 
Donaldson’s walk-off HR powers A’s past Phillies

By The Associated Press | From Page: B1 | Gallery

Penalty nixes Raiders rally, Patriots win 16-9

By The Associated Press | From Page: B1 | Gallery

 
Seahawks hold off Broncos 26-20 in overtime

By The Associated Press | From Page: B2 | Gallery

NFL roundup: Cowboys erase 21-point deficit, beat Rams 34-31

By The Associated Press | From Page: B2 | Gallery

 
Armijo boys run to 2nd-place finish in Irvine

By Daily Republic staff | From Page: B2

Hamilton wins in Singapore, takes F1 title lead

By The Associated Press | From Page: B2

 
Ex-Titans kicker Bironas killed in car crash

By The Associated Press | From Page: B2

Hur pulls away for LPGA Tour win in Alabama

By The Associated Press | From Page: B9 | Gallery

 
Logano wins at New Hampshire in 2nd Chase race

By The Associated Press | From Page: B10 | Gallery

.

Business

 
Native Americans getting final settlement payments

By The Associated Press | From Page: B8, 1 Comment

5 ways to protect yourself from data breaches

By The Associated Press | From Page: B8, 1 Comment

 
.

Obituaries

.

Comics

Dilbert Sept 22

By Daily Republic Syndicated Content | From Page: B4

 
B.C. Sept 22

By Daily Republic Syndicated Content | From Page: B4

Baldo Sept 22

By Daily Republic Syndicated Content | From Page: B4

 
Garfield Sept 22

By Daily Republic Syndicated Content | From Page: B4

Beetle Bailey Sept 22

By Daily Republic Syndicated Content | From Page: B4

 
Peanuts Sept 22

By Daily Republic Syndicated Content | From Page: B4

Sally Forth Sept 22

By Daily Republic Syndicated Content | From Page: B4

 
For Better or Worse Sept 22

By Daily Republic Syndicated Content | From Page: B4

Wizard of Id Sept 22

By Daily Republic Syndicated Content | From Page: B4

 
Frank and Ernest Sept 22

By Daily Republic Syndicated Content | From Page: B4

Blondie Sept 22

By Daily Republic Syndicated Content | From Page: B4

 
Rose is Rose Sept 22

By Daily Republic Syndicated Content | From Page: B4

Get Fuzzy Sept 22

By Daily Republic Syndicated Content | From Page: B4

 
Pickles Sept 22

By Daily Republic Syndicated Content | From Page: B4

Baby Blues Sept 22

By Daily Republic Syndicated Content | From Page: B4

 
Zits Sept 22

By Daily Republic Syndicated Content | From Page: B4

Sudoku Sept 22

By Daily Republic Syndicated Content | From Page: B5

 
Crossword Sept 22

By Daily Republic Syndicated Content | From Page: B5

Bridge Sept 22

By Daily Republic Syndicated Content | From Page: B5

 
Word Sleuth Sept 22

By Daily Republic Syndicated Content | From Page: B5

Cryptoquote Sept 22

By Daily Republic Syndicated Content | From Page: B5

 
Baby Blues Sept 23

By Daily Republic Syndicated Content | From Page: B6

Blondie Sept 23

By Daily Republic Syndicated Content | From Page: B6

 
Beetle Bailey Sept 23

By Daily Republic Syndicated Content | From Page: B6

Peanuts Sept 23

By Daily Republic Syndicated Content | From Page: B6

 
Zits Sept 23

By Daily Republic Syndicated Content | From Page: B6

Frank and Ernest Sept 23

By Daily Republic Syndicated Content | From Page: B6

 
Pickles Sept 23

By Daily Republic Syndicated Content | From Page: B6

For Better or Worse Sept 23

By Daily Republic Syndicated Content | From Page: B6

 
Rose is Rose Sept 23

By Daily Republic Syndicated Content | From Page: B6

Sally Forth Sept 23

By Daily Republic Syndicated Content | From Page: B6

 
Garfield Sept 23

By Daily Republic Syndicated Content | From Page: B6

Get Fuzzy Sept 23

By Daily Republic Syndicated Content | From Page: B6

 
Baldo Sept 23

By Daily Republic Syndicated Content | From Page: B6

B.C. Sept 23

By Daily Republic Syndicated Content | From Page: B6

 
Dilbert Sept 23

By Daily Republic Syndicated Content | From Page: B6

Wizard of Id Sept 23

By Daily Republic Syndicated Content | From Page: B6

 
Word Sleuth Sept 23

By Daily Republic Syndicated Content | From Page: B7

Crossword Sept 23

By Daily Republic Syndicated Content | From Page: B7

 
Bridge Sept 23

By Daily Republic Syndicated Content | From Page: B7

Cryptoquote Sept 23

By Daily Republic Syndicated Content | From Page: B7

 
Sudoku Sept 23

By Daily Republic Syndicated Content | From Page: B7