Sunday, 18 May 2008

• walk this way

  Walking

  By Dr. Debbie McFarland

  To tread, march and proceed

  To move forward

  To lead, to enter

  To carry away

  To prosper, pursue or to depart.

  There is a lot of walking noted in the bible and it is not all due to the absence of motorized vehicles.

  In Genesis the Lord said to Abram to walk though the land in the length of it and in the breadth of it; for I will give it unto thee. Now if that were me I would be putting some mileage on them shoes.

  The word talks of how Abram was to walk before the Lord, speaking of his character and actions.

  In Exodus we are exhorted to walk in the law of the Lord and not in the ways of the world.

  Of course the 3 most famous walks in my opinion area:

  Adam walked with the Lord in the cool of the day.

  Enoch walked with the Lord and was no more.

  The walk to the cross by our precious Lord and Saviour.

  Then of course there is the walk through the valley of the shadow of death.

  The million person walk started through the Red Sea followed by the very long 40 year walk in the wilderness.

  The power walk is found in Joel 2:7 They shall run like mighty men; they shall climb the wall like men of war and they shall march/walk every one on his ways, and they shall not break their ranks.

  On that note I want to encourage you to walk as a might warrior of the Lord Almighty, to walk in His ways, with Him in the cool of the day, to walk in victory and walk in the territory that the Lord has set before you. If your enemy asks you to walk one mile, be sure to walk that extra mile with the joy of the Lord.

  The great thing about walking is that you can start at any time, don’t need anything special, can go at your own rate and it costs nothing! And the benefits start immediately!!!!

  Benefits of walking:

  · You can reduce your breast cancer risk by as much as 25% through regular moderate intensity exercise, such as brisk walking. One exciting study showed the risk reduction for developing breast cancer before menopause. The other showed that staying active after menopause reduced the risk through the rest of your life.

  • Reduce your risk of a heart attack. Walking keeps your heart healthy by lowering low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) and raising high-density lipoprotein (HDL) cholesterol (the "good" cholesterol). A regular walking program also reduces your risk of developing high blood pressure, a factor that also contributes to heart disease.
  • Manage your blood pressure. If you already have high blood pressure, walking may reduce it.
  • Reduce your risk of developing type 2 diabetes. Regular exercise reduces your risk of developing type 2 diabetes. If you're a woman, overweight and at a high risk of diabetes, walking can improve your body's ability to process sugar (glucose tolerance).
  • Manage your diabetes. If you already have type 2 diabetes, taking part in a regular walking program can improve your body's ability to process sugar, lower your blood sugar, reduce your risk of heart disease and help you live longer.
  • Manage your weight. Walking burns calories, which can help you manage your weight. For example, middle-aged women who walk more than 10,000 steps a day have lower levels of body fat than do women who are less active.
  • Manage stress and boost your spirits. Going for a brisk walk is a great way to reduce stress. Regular walking also can reduce feelings of depression and anxiety.
  • Stay strong and active. As you get older, walking for physical fitness can prevent falls, help you stay mobile and maintain your independence.

  http://www.thewalkingsite.com/10000steps.html This site has TONS of information on walking, gear, nutrition, etc. Here is some on walking 10,000 steps.

  Maybe you have heard the recent guidelines about walking 10,000 steps per 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. For these people adding steps has many health benefits. I have outlined the basic 10,000 steps program, but also added a commentary below.
  
  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. Example: If you currently average 3000 steps each day, your goal for week one is 3500 each day. Your week 2 goal is 4000 each day. Continue to increase each week and you should be averaging 10,000 steps by the end of 14 weeks.
  
  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 daily steps in a log or notebook. By the end of the week you will know your average daily steps. You might be surprised how many (or how few) steps you get in each day.

  There are many ways to increase your daily steps. Use your imagination and come up with your own list:

   Take a walk with your spouse, child, or friend

   Walk the dog

   Use the stairs instead of the elevator

   Park farther from the store

   Better yet, walk to the store

   Get up to change the channel

   Window shop

   Plan a walking meeting

   Walk over to visit a neighbor

   Get outside to walk around the garden or do a little weeding

  
  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.

  How does walking compare to running?
  
  Walking can provide the same benefits as a running program. General health benefits are aquired from any walking. For cardio benefits the key is walking fast enough to get your heart rate up. Walkers may miss fewer days due to injury than runners while achieving similar improvements in aerobic conditioning.
  
  Should I use hand weights while walking?
  
  No! The risk far out weigh the benefits. Hand weights can be a great part of your fitness routine, but use them separate from your walk. Carrying weights will not provide the resistance needed to tone your muscles; but can increase your blood pressure, place strain on ligaments and tendons and may contribute to joint problems. You will actually be able to walk faster without carrying the weights, therefore getting a better workout.

   How can I prevent shin pain?
  
  Aching shins is very common for new walkers. It can also be a problem when increasing speed or distance.
  
  To avoid aching shins -

   Increase speed and distance gradually

   Wear good, flexible, walking shoes with a low heel

   Perform ankle circles and toe points before and after your walks

   Stretch your calves and shins well after you walk
  
  If you have shin pain now you may need to rest your shins by decreasing your mileage (and / or speed) for a few days. If it is very painful use the RICE method... rest, ice, compression, elevation (and ibuprofen works wonders).

  How many steps in a mile?
  
  One mile is equal to 5280 feet. Most people say it takes about 2000 steps for every mile. Of course everyone's stride is different. An average stride is usually somewhere between 2 and 3 feet in length. So on average it takes between 1760 and 2640 steps to complete one mile.
  
  To measure your stride mark a distance of 50 feet. Now walk this distance and count your steps. Divide 50 by the number of steps and that is your stride length. Now, divide 5280 by your stride length to find your "average steps per mile".

  What is considered a good fitness walking pace?
  
  An average fitness walking pace is close to a 15 minute mile. But, a good pace will vary depending on your fitness level, walking technique, walking goals, and terrain. For general fitness walking you should walk at a pace that increases your heart rate, and you can maintain for 30 to 60 minutes. Use the talk test... if you can't speak without gasping for air you are walking too fast. If you are walking slow enough that you can carry a tune you are probably walking too slow.

  Great links:

  Walking workouts http://walking.about.com/cs/fitnesswalking/a/walkworkouts.htm

  Walking test calculator: http://walking.about.com/library/cal/ucrockport.htm

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