Put your best foot foward - Live on NBC6
Dear Walker,
Outstanding Fitness, a company with more than 15 years of experience is proud to "team up" with the American Heart Association and provide you with the necessary information to make your "walk" fun, safe and injury-free.
Walking 3 miles in 90 degrees is no mean "feet". Some of you may not have walked this distance for some time, others not at all. In order to avoid unnecessary aches and pain, preparation IS paramount. To this end, I have included several simple exercises to both stretch and strengthen the relevant areas.
The strengthening exercises can be performed at home or preferably at your desk on a daily basis... when nobody is looking :). The stretches should be completed at the end of each walk. The list entitled "10 Mistakes", as well as providing a little humour also contains good advice on clothing, correct technique and hydration as well as other important matters.
You have approximately several days before officially taking your first steps for the Start Walk. Please ensure that you are fully prepared. We want you to have fun, enjoy yourself while staying healthy.
If you are visiting this site for the very first time... WELCOME!! You have just taken the first BIG step towards imporving your health. As you can see we offer a wide range of health and wellness programs for both the Individual and Corporation.
You may be here as a result of seeing Alex Nemeth on "live" television. NBC6 in South Florida's "Today" show invited Alex (in connection with the American Heart Association) to discusss the health benefits of walking and stretching. During the "lively" discussion he talked about 6 heart health benefits and gave the audience tips on correct ways to stretch. Alex promised to share a few more on his website ... so here goes.
1. Improves circulation
2. Controls weight
3. Lowers cholesterol
4. Prevents and manages high blood pressure
5. Builds good health habits in children
6. Prevents stroke and heart disease in older people
7. Improves bone density
8. Burns calories and tones the body
9. Reduces stress
10. Reduces risk of Diabetes
NEWSFLASH... earlier this week, Alex was interviewed by Kelly on NBC6 "Today show in South Florida". If you missed seeing Alex on the show (we don't actually blame you) then below you will find some of the details. Remember for a small fee he has programs on walking, fitness, etc that can be customised to your requirements. Simply fill out the contact information and we'll get back to you.
10 Walking Mistakes to Avoid
Mistake #1: Over-striding
When trying to walk faster, the tendency is to lengthen your stride in front, over-extending the forward foot. This leads to a clumsy, ungainly gait, striking hard with the feet. Your shins hurt and you really don't get any faster. Take shorter, quicker steps.
Mistake #2: Incorrect Footwear
Walking shoes should be lightweight and flexible. Good arch and heel support is crucial. If older than 1 year, REPLACE. Be nice to your feet !!
Mistake #3: Flapping Feet
Instead of rolling through the step with your forward foot from heel to toe, your foot is flattening out prematurely. Due to wearing stiff, heavy shoes or shins are too weak to roll through the step. Change to more flexible footwear. Running shoes with a low heel are a good choice. Strengthen shins and ankle. See accompanying exercises and stretches.
Mistake #4: I'm "Armless"
You keep your arms still while walking, or swing them without bending them. Add power and speed by bending the arms at 90 degrees swinging opposite the leg motion.
Mistake #5: Chicken Winging
Your arms swing from side to side but cross the center of your body and protrude endangering passersby. Or your fists come swinging past your chest threatening your nose and chin. Keep elbows tucked in and beneath your chest. Provides power and looks less silly.
Mistake #6: Head Down
You are always looking down, hanging your head and staring at your feet. The cure: Look up! Keep chin parallel to the ground, eyes up ahead scanning for "doggy mishaps".
Mistake #7: Leaning
You lean forward more than 5 degrees , lean back or sway. Relax shoulders, chin up stand straight and WALK TALL. Just remember this.."suck in the gutt, tuck in the butt".
Mistake #8: Improper Clothing
You wear the trendiest styles and colors BUT in cotton. Wear minimal attire; lightweight, loosefitting reflective and made from "coolmax" It's going to be HOT !!
Mistake #9: Insufficient Fluids
Drink a glass of water every hour throughout the day to stay hydrated. Ten minutes before your walk, drink a glass of water. During your walk drink a cup or more of water every 20 minutes. After you finish, drink a glass or two of water or a sports drink.
Mistake #10: Falling Over Yourself
I know you are eager...PLEASE only one foot at a time.!!
Exercises
Squat
Targeted Muscles: Gluteals, hamstrings, quadriceps
Starting Position: Stand erect with a neutral spine and feet shoulder-width apart. Can also be performed standing behind a chair
Action: Slowly lower the body, move hips back as if sitting in a chair. Maintain the weight directly over the heels or mid-foot. Lower to approximately 90 degrees of knee flexion. Pause, slowly return to the starting position. Inhale down; exhale up. Perform 10 reps.
Toe Raise
Targeted Muscles: Anterior Tibialis..Shins.
Starting Position: In a seated position, place on foot on top of the other. Do not lean back.
Action: Raise toes of lower foot against the resistance applied by the upper foot. Pause and lower. Perform 10 reps. Repeat with other foot.
Straight Leg Extension
Starting Position: Sit on a bench/chair with one leg bent and the other extended. Engage the abdominals to help stabilize the spine and pelvis.
Action: Keep the leg extended and slowly raise the straight leg. Pause, then slowly return to the starting position. Do not touch floor or lean back. Perform 10 reps. Repeat with the other leg.
Stretching
Quads
- Stand, support for balance. Bend one knee, raise hell to bottom.
- Bend supporting leg, exhale and grasp raised foot with one hand.
- Inhale, slowly pull heel towards bottom without force. Hold for 30 seconds...Change legs.
- Keep knees close together.
Glutes
- On a chair raise one knee to chest, rest heel on the chair edge. Interlock both hands and grasp your raised knee.
- Exhale and pull your knee to and across your body, keep your heel flat on the chair. Other foot remains on floor.
- Hold for 30 seconds.
- Change legs.
Calves
- Lean against a wall with one leg bent forward and the opposite leg straight.
- Keep rear foot flat on the floor, both feet pointing forward.
- Bend arms, lean into the wall and shift your weight forward.
- Exhale while moving your front knee towards the wall. Straighten rear leg.
- Feel the stretch hold for 30 seconds.