Home

Clinic Services
Dietary Supplements
Health Concerns
Natural Treatments

Blog & Newsletters
Resources Directory

Online Forms

Email to a Friend

Bookmark this Site

Index to Our Site

CCH Health Review

This free newsletter gives you original and immediately usable information from doctors to help you build your health and vitality!
Email:
Your e-mail address is totally secure. We will never misuse or sell your information.
Clinic Services | Online Store | Health Concerns | Newsletter Archives | Contact Us








Activity/exercise
Case Study- Testimonial
Health Concerns
In the News
Newsletter Archives
Nutrition
Supplements/Vitamins/Botanicals



walking program


Weight Control and Optimal Health

CONNECTICUT CENTER FOR HEALTH

 

WALKING PROGRAM

 

SOME REASONS TO WALK:

·         Walking is the key to maintaining weight loss for 5 years or longer.  Forty-nine out of 50 people in the National Weight Control Registry database who lost at least 30 pounds walk daily.

·         Women who walk briskly at least 3 hours a week reduce their risk of heart disease by up to 40%.  These brisk walks have the same effect as 15-20 minutes of vigorous daily exercise.

·         Older people who start taking hour-long walks 3 times a week have better memory and judgement ability.

·         A 12-year study of 60-80 year olds demonstrates that daily, moderate-intensity, 2-mile walks cuts the death rate by half. 

·         Three 10-minute walks increase fitness and decrease body fat just as well as one 30-minute walk.

 

WALKING SCHEDULE - The following walking regime can be used by people who have been walking regularly or beginners.  When walking walk briskly and maintain the pace throughout the time you walk.  If the distance or time is too much, alter it for your level of comfort, but maintain a brisk pace that is comfortable for you.  You can work up to longer distance and shorter time.  Dress appropriately for the temperature.

 

Week 1:  Walk 1 mile in 15-20 minutes, three to four times a week.

 

Week 2:  Walk 1 mile in 15-20 minutes, four to five times a week.

 

Week 3:  Walk 1 and ½ miles in 23-28 minutes, three to four times a week.

 

Week 4:  Walk 1 and ½ miles in 23-28 minutes, four to five times a week.

 

Week 5:  Walk 2 miles in 30-33 minutes, three to four times a week.

 

Week 6:  Walk 2 miles in 30-33 minutes, four to five times a week.

 

Week 7:  Walk 2 miles in 29 minutes, four to five times a week.

 

Week 8:  Walk 2 and ½ miles in 38-42 minutes, three to four times a week.

 

Week 9:  Walk 2 and ½ miles in 38-42 minutes, four to five times a week.

 

Week 10 and beyond:  Walk 2 and ½ miles in 37 minutes, five times a week.

 

Cooldown: - Walk at a slower pace for the last 3 minutes and ideally do 2-3 minutes of stretching.

 

Increasing intensity: - To shorten a 30 minute walk to 20 minutes, step up the intensity of your workout by climbing steps or hills or interspersing a brisk walk with a light jog.  Do this by walking fast or jogging for 2 minutes, returning to your normal pace for 1 minute and repeating that cycle for 20 minutes (6-7 times).  For further information see Walking Magazine or visit their web site at www.walkingmag.com.

 

Handouts\Walking Prog.doc