Walk UNH

Walk UNH Fitness and exercise can be fun and

exhilarating!

Office of Health Education and Promotion

Health Services www.unh.edu/health-services

603-832-3823 Facebook and Twitter: UNHHealth

Walk UNHDid you know?

• Walking 70 miles is the width of NH

• Walking 190 miles is the length of NH

• Walking 2,000 steps is walking 1 mile*

• Walking 10,000 steps is walking close to 5 miles*

*This is an approximation and may differ based on one’s stride

Why Walk? Want to exercise

without going to a gym?

Walking is a great form of exercise that you can do alone, with others,

outside or inside.

Health Services has pedometers that you may check-out to track how many steps you take!

There are some studies suggesting that walking 10,000 steps a day is the right ball park to be in to assist with stress management and preventing

chronic health problems.

Why Walk?Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is one of your body's most natural forms of exercise. It's safe, simple, doesn't require practice, and the health benefits are many:

• Lower LDL (Bad) and raise HDL (Good) cholesterol

• Lower blood pressure

• Reduce risk of type 2 diabetes

• Manage your weight

• Improve your mood

Source: http://www.mayoclinic.com/health/walking/HQ01612

Guideline: 10,000 Steps a Day

How far is 10,000 steps anyway? The average person's stride length is approximately 2.5 feet long. That means it takes

just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles. A sedentary person may only average 1,000 to 3,000 steps a day.

A reasonable goal for most people is to increase average daily steps each week by 500 per day until you can easily average 10,000 per day.

There are many ways to increase your daily steps. Use your imagination and

come up with your own list: Walk the long way to class Take a walk with a friend Use the stairs instead of the elevator Park farther from the store or walk to the store Get up to change the channel Window shop Plan a walking meeting

Continue to track your daily steps and/or

mileage; and keep notes on how you feel, how your

body is improving, or other changes you are

making to improve your health.Source: www.thewalkingsite.com/10000steps.html

Pedometers at UNH

Health Services has pedometers that may be checked out by current UNH students, faculty and staff.

Pedometers may be used for 2 weeks at a time to track how many steps you take.

Visit Health Services, Room 249 to learn more and check one out!

You can also call (603) 862-3823 or visit www.unh.edu/health-services for more information.

3 Helpful Tips1. Spend 5 minutes walking slowly to warm-up

your muscles. You can walk in place if you want. Increase your pace until you feel warm.

2. After warm-up stretch your muscles.– Calves, Quadriceps, Hamstrings, and Side

3. Cool down to reduce stress on heart and muscles.– Walk slowly for 5 minutes and repeat stretches

http://www.mayoclinic.com/health/walking/HQ01612/NSECTIONGROUP=2

Getting Started: Focus on the Basics

Start slow and easy. If you’ve been inactive and tire easily it’s best to start slow. Walk as far as you feel comfortable even if it is only for a few minutes and let that be your starting point. For example, try daily sessions of five to 10 minutes and slowly build up to 15 minutes twice a week. You can then gradually work your time way up to 30 to 60 minutes of walking most days each week!

Use proper technique. Walking is a great exercise because it’s so simple to do. But using the correct posture and movements is essential.

Measure the intensity of your workout. As you walk measure the intensity of your workout by checking your heart rate. Knowing your heart rate allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it.Stop to check your pulse manually at your wrist (radial artery)

or neck (carotid artery) to find out if you are exercising within the range of your heart rate. Another option is to wear an

electronic device that will display your heart rate.


Set Goals, Track Progress, Stay Motivated and Improve Your Workout!

The good news is that walking-even only a modest amount-provides health benefits! For maximum

benefits, work your way up to 30 to 60 minutes a day within your target heart rate zone, most days of the

week.

To reach these benefits, it can help to set goals, track progress and take steps to stay healthy and motivated.

Set realistic goalsIf your goal is to walk two hours a day 365 days a year, you might be setting yourself up to fail. Set realistic goals, such as 30 minutes five days a week.

No need to do it all at once! Remember, start slowly and gradually work towards your goal. http://www.mayoclinic.com/health/walking/HQ01612/NSECTIONGROUP=2

Track ProgressKeeping a record of how many steps you take, the distance you walk, and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you’ll feel when you can see how many miles you’ve walked each week, month, or year! Record these numbers in a walking journal.

Stay MotivatedStarting a walking program takes initiative. Sticking with it takes commitment. But when you think of the potential health benefits, it’s well worth your effort!

If you don’t like walking alone, invite your spouse, partner, friend or neighbor to join you. You might also join a health club and use a treadmill.


Vary your Routine Plan several different walking routes but if you’re walking alone, be sure to tell someone which route you are taking. Walk up and down hills to build strength and stamina. When walking uphill, lean forward slightly-it’s easier on your leg muscles. Walking downhill can be harder on your body, especially the knees, than walking uphill, and may cause muscle soreness, so slow your pace, keep your knees slightly bent, and take shorter steps.

Try a walking stick or poles. A walking stick is helpful for balance. To enhance your upper-body workout, use lightweight, rubber-tipped trekking poles. Source: Mayo Clinic

Use hand weights, but carefully. They may alter your arm swing and thus lead to muscle soreness or even injury. If you want to use them, start with one-pound weights and increase the weight gradually. The weights shouldn’t add up to more than 10% of your body weight.

Try backward walking for a change of pace. It is demanding, since it’s a novel activity for most people. Be careful when going back-wards outdoors: choose a smooth surface and keep far away from traffic, trees, potholes, and other exercisers. To avoid muscle soreness, start slowly. Don't try to walk backward more than a quarter mile the first week.

http://www.wellnessletter.com/html/fw/fwFit04Walking.html

Wearing a pedometer is an easy way to track your steps each day. Start by wearing the pedometer every day for one week. Put it on when you get up in the morning and wear it until bed time. Record your steps in a walking journal.

Make an effort to walk as much as possible. Skip elevators and escalators – take the stairs instead! Leave the car at home if you can walk the mile or two of your destination.

If you want to go faster, instead of taking longer steps, take faster steps. Lengthening your stride can increase strain on your feet and legs.http://www.wellnessletter.com/html/fw/fwFit04Walking.html http://www.mayoclinic.com/health/walking/HQ01612/NSECTIONGROUP=2

Improve Your Workout

Swing your arms. One good option: bend them at 90⁰ and pump from the shoulder. Swing them naturally. Move your arms in opposition to your legs-swing your right arm forward as you step forward with your left leg. Keep your wrists straight, your hands unclenched, and elbows close to your sides. This vigorous arm pumping allows for a quicker pace, and provides a good workout of your upper body.

Add some interval training. For example, speed up for a minute or two every five minutes. Or alternate one fast mile with two slower miles.


You’ll be glad you startedEven though the first steps of any journey can be the most difficult, it

helps to keep your goals foremost in your mind.

Once you take that first step, you’re on the way to better health!


Walking Log / JournalTracking how often, where and how many steps you

take can be a great way to celebrate your progress! Get a

free walking journal/log when you check out a pedometer!

A sample aerobic exercise program for beginners

Components Start with Goal Reminders

Add new activities such

as biking or swimming to

continue challenging your body,

prevent boredom and

to avoid overuse injuries.

Frequency 3 days a week 5 days a week

Time 20-30 minutes 30-60 minutes

Activity Normal Walking Brisk Walking

Walking MeditationYou can use walking meditation to

calm and collect yourself to live more mindfully in you your body. You can extend your walking practice to when you go shopping, whenever you walk down the street, or to and

from your car. This practice allows you to enjoy walking for its own sake

instead of filling it up with the usual planning and thinking.

Kiper, Barbara. 2009. Field Guide to Happiness for Women

How to Practice Walking Meditation

Begin with your feet firmly planted on the ground. Let your arms and hands rest easily. Close your eyes for a moment, centering yourself and taking a few deep breaths. Feel yourself standing on the earth. Feel the pressure of the bottoms of your feet on the ground. Feel the sensations of standing. Then open your eyes and be present and aware. Begin to walk slowly. Walk with ease and dignity. With each step feel all of the sensations involved in lifting your foot and leg up from the earth. Be aware as you place each foot back onto the earth. Relax and let your walking be easy and natural. Be mindful of each step. Your mind will wander many times, just as it does when you’re sitting. As soon as you notice this, acknowledge it, and then return to feel the next step.


Walking MeditationWhether your mind wanders, simply

acknowledge this and come back to being aware of the next step you take. At the

midpoint of your walk, pause for a moment. Center yourself and carefully turn around.

Pause again so you can be aware of the first step as you walk back. Walk simply, being

truly present. At the end of the path, please pause. Try to carry the momentum of your

mindfulness into whatever your next activity may be.


• Plain water is the best drink for walks that are an hour or less.

• Add salt to your walk when it is going to be longer than an hour, i.e., a sports drink or salty foods such as pretzels can help with water absorption in the body as well as replacement of salt and energy.

• Flavor your water to make it taste good so you will want to drink more – add a squirt of lemon and keep it cool.

Hydration Guidelines for Walkers

Hydration Before and During Walking

Before Walking Drink a tall glass of water (17 oz or 500 ml) 2 hours before your walk, this will allow time for any extra fluid to pass through your body before you hit the trail. Avoid caffeinated beverages before you walk. Caffeine causes fluid loss and dehydration.

During Walking Carry water with you or plan for water stops along the route where you will be able to get a full drink of a cup of water every 20 minutes. A water fountain may not be able to deliver enough water for you to get a full cup. Guidelines for long distance runners and walkers say to use thirst as a guide and to drink when thirsty.

Hydration After Walking

• After your walk, end with another tall drink of water.

• Incorporate sports drinks and/or salty foods to replenish salts if taking a long walk or walking in hot or humid condition .

Drink more water when…1. Sweating more than usual

2. At high altitudes, in heat and low humidity

Clothing• Be sure to select comfortable footwear. • Dress in loose-fitting, comfortable clothing

and in layers if you need to adjust to changing temperature.

• Choose clothes appropriate for the weather. • Avoid rubberized materials, as they don't allow

perspiration to evaporate. • Wear bright colors or reflective tape after dark

so that motorists can see you.


Visit the Health Services Web site for additional information on moving your body! You can also download the following information:

Trails at UNHCampus Recreation/Whittemore Center have gathered great information on all the trails on campus. Their site lets you easily download maps and plan routes.

Durham’s ‘Holy Trinity’ of Trails: An Unofficial Guide from The New Hampshire (TNH)Whether you’re in town for a brief visit or the entire semester, make sure to explore these top-notch sites during your stay. Read on to get the facts, and then head out for the adventure suggested or make your own.

Places to Walk in New HampshireState and local trails around New Hampshire.

http://www.unh.edu/health-services/ohep/fitness_w

alkunh.html

More Resources• www.unh.edu/health-services/ohep/

fitness_walkunh.html

• www.walknh.org

• www.thewalkingsite.com

• www.americanheart.org

Walk UNH

Health & Medicine