Good Health has its Rewards: Walk Away A Winner!

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Walking is a great way to get fit. It improves circulation and mobility, promotes weight loss and even helps reduce stress. And there's no better time to begin a walking routine than right now.

Walk Away A Winner -- How to get started

If you're not used to being active, start with 10 minutes each day and build as your energy increases. When you begin, find a comfortable pace and try to add about three to five minutes to your walking time each week. A good goal is to shoot for is to walk 30 to 45 minutes, five days a week.

These quick tips will put an extra spring in your step.

• Stretch for 5-10 minutes before and after every walk.
• Keep a good posture. Gaze forward, not down at the ground, with your chin level and head up.
• Stay hydrated by drinking 8 ounces of water before you begin your walk.
• Wear shoes designed for walking for greater comfort and injury prevention.
• Your walks don't have to be long and strenuous to be beneficial. A walk to the store or through the mall counts too.

Loosen Up with Gentle, Simple S-T-R-E-T-C-H-E-S

Before you start walking, it is very important to stretch your muscles effectively. Proper stretching not only will increase your flexibility and minimize your chances of pulling a muscle; it will also improve your stride and fluidity.

By following this simple routine, you can become loose and limber in a few minutes. Perform all stretches slowly with controlled movements for 10-20 seconds taking slow deep breaths. Do not bounce or stretch to the point of pain.

Standing Hip Stretch

Take a full step forward with your left foot. Gently bend left knee to lower hips, keeping right heel on ground and right knee straight. Switch and repeat.

Standing Quad Stretch

Reach back to grasp you left ankle. Pull you foot toward your buttocks while placing other hand on a bench or chair for support. Switch and repeat.

Standing Wall Pushes

Stand arms length from a sturdy pole or wall. Place your hands on the wall at shoulder height, bend the elbows, lean in from the ankles, and press your body upright until you feel a slight strain in your legs.

Standing Calf Stretch

Extend one leg in front of you and place the heel on the floor, toes in the air. Keeping the back straight, bend forward at the hips until you feel the stretch of the calves. Switch and repeat.

Repeat this entire sequence when you finish walking to prevent undue stiffness and soreness later.

Did You Know?

By walking just an extra five minutes a day you can burn an additional 24 calories per workout. That may not seem like much, but over the course of one year it adds up to a total of 8,760 additional calories burned.

Related Information

Join the American Diabetes Association's America's Walk for Diabetes this fall. You'll be walking with thousands of people at more than 250 events nationwide who have teamed up with their families, neighbors, friends, and co-workers to raise money to help find a cure for diabetes. To register for a Walk in your community, visit our Walk Web site. If you are unable to participate in your local Walk, you can support diabetes education and research by making a donation to the American Diabetes Association.