Exercise Walking: Serious Safety Implications

Considering the safety implications of exercise walking is imperative.

Don't say you don't have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein. ~Life's Little Instruction Book, compiled by H. Jackson Brown, Jr.

Do not put yourself at risk when exercise walking:

• Make sure you get enough to drink: pure unsweetened water is the best. Drink plenty of fluid before, during and after your walk, especially if it’s a warm day- and remember to wear a sun block higher than factor 30!

• Make sure someone knows which route you are taking and what time you can be expected home.

• Plan and vary your route, preferably the day before, check the weather, choose appropriate clothing and be aware of your surroundings.

• Always carry a small amount of change, personal identification (as well as who to contact in case of an emergency) and your mobile phone.

• Wear bright clothing during the day and white or reflective clothing/strips at night. Make yourself as visible. Dress in loose-fitting, comfortable clothing and in layers if you need to adjust to changing temperature.

• Wear appropriate shoes and socks. Running socks made from modern fibres are better than cotton; they can prevent blisters by keeping the feet dry. Good walking/running shoes support the foot and prevent injuries.

• A hat is useful to prevent sun burn in summer and to keep you warm in the winter. Ditto gloves and sunglasses.

• Always walk facing oncoming traffic if you are walking on the road.

Walking with a friend in the dark is better than walking alone in the light. ~Helen Keller

Exercise Walking: Can it really be dangerous?

• You get short of breath on the slightest exertion

• You have not had any exercise for a year or more.

• You don't currently exercise and are over age 65.

• You have heart disease.

• You are pregnant

• You have high blood pressure and/or

• diabetes

• You have chest pain (angina), especially when exerting yourself.

• You feel faint, have dizzy spells or epilepsy

• You are on medication or have any other medical condition.

Walking a half hour a day or 3 hours per week is associated with a decreased risk of heart disease.

Walking 7 hours a week is associated with a decreased risk of breast cancer and Type II diabetes.

So aim to build up to walking for an hour a day, most days of the week.

People say that losing weight is no walk in the park.When I hear that I think,yeah, that's the problem.Chris Adams

Combining exercise walking with a suitable diet is essential for weight loss success.

Nerves and butterflies are fine - they're a physical sign that you're mentally ready and eager. You have to get the butterflies to fly in formation, that's the trick. ~Steve Bull