Table Of ContentWalking for
Health
by Erika Peters
A member of Penguin Group (USA) Inc.
Walking for
Health
by Erika Peters
A member of Penguin Group (USA) Inc.
Copyright © 2001 by Erika Peters
All rights reserved. No part of this book shall be reproduced, stored in a retrieval sys
tem, or transmitted by any means, electronic, mechanical, photocopying, recording,
or otherwise, without written permission from the publisher. No patent liability is as
sumed with respect to the use of the information contained herein. Although every
precaution has been taken in the preparation of this book, the publisher and author
assume no responsibility for errors or omissions. Neither is any liability assumed for
damages resulting from the use of information contained herein. For information,
address Alpha Books, 800 East 96th Street, Indianapolis, IN 46240.
THE COMPLETE IDIOT’S GUIDE TO and Design are registered trademarks of Penguin
Group (USA) Inc.
ISBN: 1-4406-8989-X
Library of Congress Catalog Card Number: Available upon request.
Interpretation of the printing code: The rightmost number of the first series of num
bers is the year of the book’s printing; the rightmost number of the second series of
numbers is the number of the book’s printing. For example, a printing code of 01-1
shows that the first printing occurred in 2001.
Note: This publication contains the opinions and ideas of its author. It is intended to
provide helpful and informative material on the subject matter covered. It is sold with
the understanding that the author and publisher are not engaged in rendering profes
sional services in the book. If the reader requires personal assistance or advice, a com
petent professional should be consulted.
The author and publisher specifically disclaim any responsibility for any liability, loss,
or risk, personal or otherwise, which is incurred as a consequence, directly or indi
rectly, of the use and application of any of the contents of this book.
Publisher
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Product Manager
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Managing Editor
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Senior Acquisitions Editor
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Development Editor
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Senior Production Editor
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Copy Editor
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Illustrator
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Cover Designers
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Book Designers
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Indexer
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Layout/Proofreading
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Contents at a Glance
Part 1: Building a Daily Habit for Health’s Sake 1
1 Why Walk? 3
Four good reasons to start a walking program now.
2 One Step at a Time 1 3
Information for inspiration and interpreting your health
data.
3 Beginning a Program 31
Finding the time and making the commitment.
4 Gathering Your Gear 39
Walkers’ daily wear and other accessories.
Part 2: Progressing Safely 51
5 Moving Forward 53
Dealing with the daily details of your plan.
6 Now That You’ve Got the Basics, Let’s Have Some Fun! 65
Tricks of the trade to keep your walking “routine” any
thing but routine.
7 Warming Up, Cooling Down, and Yes! Stretching 75
The beginning and the end of your workout are just as im
portant as the middle. Plus, learn why flexibility is impor
tant in keeping your body limber.
8 Why Weight? 87
The importance of strength training, including suggestions
for your own program.
9 Yes! Pain, No Gain 9 9
Signs of over-training and why pushing yourself too hard
can be harmful. Learn to recognize the telltale signs of a
body in distress and know when to stop.
10 In the Beginning 109
Tips and guidelines for the beginner.
11 And Now for the Rest of Ya! 119
Taking it to the next level: workouts for the intermediate
and advanced walker.
12 Walking for Special Populations 129
From age to arthritis, guidelines and modifications for
those with special needs.
Part 3: Walking for Weight Loss 141
13 Weight Walkers 143
Taking that first step toward a healthier you.
14 Food for Thought 151
Learning the basics.
15 Fast Feet, Not Fast Food 161
Guidelines for starting and maintaining a walking pro
gram, plus how pace and intensity can turn up the caloric
thermostat.
Part 4: Walking as a Lifestyle 169
16 Waste Not, Walk Not 171
Don’t waste time making excuses! In this chapter, you’ll
find tips on how to stick to your walking program, plus
helpful suggestions on how to change bad habits into good
ones.
17 This Is a Walking World 181
Ways to incorporate walking into your daily life.
18 The Weathered Walker 189
Cold? Hot? Wet? What to do and what to wear in all
kinds of weather.
19 Exercising Your Alternatives 199
Workout options at home and at the health club, plus a
complete guide for walking on the treadmill.
20 Taking It to the Next Level 209
From hiking to marathon walking, here are some ways to
expand your walking horizons.
Part 5: Your Feet 219
21 Preparing Your Peds 221
Important things to know when buying shoes.
22 Footloose and Fancy-Free 231
Ways to make everyday footwear more comfortable for
walking.
23 The Walking Wounded 239
Walking-related injuries: signs, symptoms, and care.
24 Merry Metatarsals 249
Foot doctors and other resources for keeping your feet
happy and healthy.
25 Walking Wonders 257
Awe-inspiring stories of walkers who have achieved mirac
ulous feats.
Appendixes
A Resources for Walking Fit 265
B Walking Words 279
Index 285
Contents
Part 1: Building a Daily Habit for Health’s Sake 1
1 Why Walk? 3
The Importance of Walking ..........................................................3
Mental Health Motivators ............................................................4
A Walking Body Is a Healthy Body ..............................................6
A Heart-to-Heart About Your Heart ................................................7
Beautiful, Bountiful Bones ............................................................7
Weighty Issues ..............................................................................8
Enticingly Energetic ......................................................................8
Joint Adventures ............................................................................9
Balancing Acts ..............................................................................9
Soulful Strides: Why Walking Is Good for the Soul ....................9
Pausing for Breath ........................................................................9
Clearly Clarifying ........................................................................10
I Want My Mother Nature! ..........................................................10
Just Step Out Your Front Door and You Are on Your Way! ........11
For All Walks of Life ..................................................................11
Easy as 1, 2, 3 ............................................................................12
2 One Step at a Time 13
How Do You Measure Up? ..........................................................14
BMI ............................................................................................14
Waisting Your Hips Away: The Waist-to-Hip Ratio ......................15
Girth Measurements and Pants Size ............................................16
Scaling It Down ..........................................................................17
My, How Strong and Flexible You Are! ......................................17
Upper Limits ..............................................................................18
The Lowdown on Your Lower Body ..............................................20
Stomach and Lower-Back Strength ..............................................21
Flexibility ....................................................................................22
Knowing Your Cardiovascular Starting Point ............................26
The Importance of Understanding Your Heart Rate ..................26
Heart Rate 1, 2, 3, 4 ..................................................................27
Intensity and Heart Rate ..............................................................28
Getting the Doctor’s Okay ..........................................................29
3 Beginning a Program 31
C Is for Commitment ..................................................................32
Time Is of the Essence ................................................................33
Make Walking a Habit First ........................................................33
Establishing Long- and Short-Term Goals ..................................35
If Only … Long-Term Goals ........................................................35
Breaking Down and Getting Down: Monthly and Weekly Goals ..35
One Day at a Time: Daily Goals ................................................36
Reveling in Rewards ....................................................................36
Building a Support System ..........................................................37
4 Gathering Your Gear 39
Comfort vs. Style: Making the
Right Clothing Choices ............................................................39
Lotsa Layers ................................................................................40
Hang’n Loose ..............................................................................42
The Long and Short of Things ......................................................42
Sports Bras and Other Supportive Gear ........................................43
Material Madness: Are Some Better Than Others? ....................44
Cotton Basics ..............................................................................44
Lycra: The Stretchy Stuff ..............................................................44
Know’n Nylon ............................................................................45
CoolMax and Polypropylene ........................................................45
Shopping Resources ....................................................................45
Accentuating Accessories ............................................................46
Musical Moments ........................................................................46
Sensible Sun Block ......................................................................47
Sight for Sore Eyes ......................................................................47
“You Can Leave Your Hat On” ....................................................47
Band-Aids for Blisters ..................................................................48
Walking with a Big Stick ............................................................48
The Watered Walker ....................................................................49
Part 2: Progressing Safely 51
5 Moving Forward 53
Frequency: How Many Days a Week Is Enough? ......................53
Interesting Facts About Intensity ................................................54
Time: Are We Talking Minutes or Hours Here? ..........................57
Progressing Patiently ..................................................................58
The Complete Idiot’s Guide to Walking for Health
The Where, What, Why, and How of Walking ..........................60
Avoiding Routine Routes ..............................................................60
Keeping Track of Time and Distance ............................................60
Staying Vitalized by Adding Variety ............................................60
Safety Tips to Consider ..............................................................61
Walking Alone ............................................................................61
Night Walking ............................................................................62
Defense Do-Dads ........................................................................62
6 Now That You’ve Got the Basics, Let’s Have Some Fun! 65
Turning the Heat up with Hills ..................................................65
Stepp’n on Stairs ..........................................................................66
Beach Bum ..................................................................................67
Tromping on Trails ......................................................................68
Weights, Anyone? ........................................................................69
Breaking Up the Time: Fartlek and Interval Training ................71
7 Warming Up, Cooling Down, and Yes! Stretching 75
The Importance of a Warmed-Up Walker ..................................75
The Cool Cat Cool-Down ..........................................................78
Why Stretch? ..............................................................................78
Perfecting Posture ........................................................................78
Daily Doings ..............................................................................79
Joint Ventures ..............................................................................79
How Often and How Much? ......................................................79
How? ..........................................................................................79
Coming Equipped ........................................................................80
How Often ..................................................................................81
How Much ..................................................................................82
Sample Stretches for Your Lower and Upper Body ....................82
8 Why Weight? 87
The Importance of a Strong Body ..............................................87
How Often and How Much ........................................................88
The Tools You’ll Need ..................................................................90
Free Weights ................................................................................90
Machine Madness ........................................................................91
A Weight Walker’s Wonderland ..................................................91
Lower-Upper-Body Strengtheners ..................................................92
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