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A friend was telling me about FitDeck cards the other day so I ran out and bought a deck. I love them! They are the perfect solution if you are bored with your workout.
You can shuffle the FitDeck cards and do the first 10 exercises in the deck or you can go through the deck and put together a different set of cards for different days of the week. If you buy different decks you can mix and match exercises.
Every FitDeck card contains about 1 minute of exercise depending on your level. You still need to warm up before you exercise and stretch at the end of your workout.
Each FitDeck card has the name of the exercise, a graphic demonstrating how the exercise should be done, which part of your body is being exercised, ability level with suggested time or repetitions and step-by-step instructions.
Want to lose weight for free? No supplements needed, no drugs required, take a walk. With the economy deteriorating fast we are all looking for things to do that are free. Unemployment is up, prices are up, about the only thing going down are our pensions and 401K?s.
Now is the time to make a decision. We can either watch CNBC all day as the analysts try to explain why we have to shoulder the burden of the bad decisions of Wall Street and pay the multi-million dollar salaries of the already rich CEO?s who have destroyed their companies or we can take this time to get in shape.
I have to confess that I have been obsessed with the economy. After spending the last couple of weeks focused on nothing else and slowly sinking into a very blue mood I have decided to take the time to get back on track with a healthy life style and try to lose a little weight in the process. After all the most expensive life style is the sedentary life style since it is the life style most likely to result in health problems. Since I have to buy my own health insurance it is worth it to me to try to avoid doctors and hospitals. I have very little faith that my health insurance company will cover anything without a fight.
Walking the same route every day can get boring??really boring after the 100th time walking past the same houses on the same roads so you need to shake it up, inject something different into your walking routine, make it new!
Here are some ideas on how to shake up your walking routine:
Another study is being published that touts the benefits of walking as a healthy way to lose weight. According to a study by Ramblers? Association of the UK, a brisk one-hour walk results in approximately 500 calories burned.
A specially commissioned study released by the Ramblers? Association (RA) finds that a fast 60-minute walk covering 4.4 miles (7km) burns off about 500 calories.Now that pace is no stroll through the park but it is not race walking either.
From walking website :Grough
The results of the study were released to coincide with Get Walking Day, led by the RA?s new president, TV presenter Floella Benjamin. Ms Benjamin, a walker and marathon runner, said: ?Walking is a great tonic; it keeps me fit in mind and body and really puts me in a positive mood. The more you do, the better you'll feel, even walking for half an hour five times a week makes a real difference.?
As reported on the Tech On website, Honda Motor Co Ltd has developed a prototype "walking assistance" device, which helps the elderly and other individuals that have difficulty walking. They will present the device at "Barrier Free 2008".
The device is designed to help people with weakened leg muscles that may be a result of aging or other reasons but are still capable of walking on their own. Although the device is a long way from going into production, it is good news for many people who may have problems walking.
Good News! Weight Watchers has started a walking clinic. Information on the clinic first appeared in the January/February 2008 issue of the magazine and focuses on your first 8 week plan. The March/April 2008 magazine continues with a plan for the next 8 weeks.
The Weight Watchers Clinic is divided into three levels: beginner, intermediate and advanced making it helpful for all walkers. Each level of the Weight Watchers Walking Clinic has a focus: beginners focus on form, intermediate focuses on strength and advanced focuses on time management.
New York City is a city of walkers so you do not have to look for opportunities to walk when you are there. When I visit the city I walk an average of 3 to 5 miles per day. I know this because I take my pedometer with me and wear it at least one day of my trip. I need to walk that much since many of my trips around New York involve stopping for a slice of pizza.
I was in New York City last weekend and it was too cold for a girl from the south to spend much time walking around. I thought about what I could do for exercise that was free. I used to live in New York City and commuted through Grand Central twice a day so I was familiar with the terminal. I read that Grand Central had recently been renovated and I was curious to see it. So, I put on my walking shoes and headed on over.
In early January, Meredith Emerson and her dog went for a hike on Blood Mountain in Georgia. Blood Mountain is a very popular and beautiful hiking destination in the southeastern part of the US and we all have a right to hike it either alone or with our friends.
Unfortunately for Meredith and her family there was an evil man walking the same trails that day. By kidnapping and killing Meredith he not only took Meredith?s life, he also took away the sense of peace and comfort many women find in walking alone.
I recently started downloading podcasts of Italian lessons to my iPod and it is working very well. I can listen to the podcasts while I am taking a walk or traveling. Of course, people look at me oddly since I am talking to myself while I walk. There are a bunch of free podcasts you can subscribe to at iTunes if you have an iPod.
Many sites other than iTunes also offer free and subscription based podcasts. I subscribe to the free ones and if I like them I either make a donation to that organization or if they have a higher level subscription rate that adds value I will buy that.
A new study reports that taking a walk, or participating in any exercise, can reduce the risk of age-related macular degeneration (AMD) by up to 70%. AMD is a degenerative eye disease in which the light-sensitive cells in the back of the eye stop working. It is the leading cause of severe vision loss in people over age 60.
Researchers followed nearly 4,000 men and women in Beaver Dam, Wis., between the ages of 43 and 86 for 15 years. The participants gave information about their lifestyle and exercise habits and had eye examinations every five years.
The study shows that older adults who had an active lifestyle and exercised three or more times a week had a 70% lower risk of developing wet AMD.There are two types of AMD, wet and dry.
Do you want to walk more? If so, then keep a step diary.
NBC nightly news reported that people who wear a pedometer walk 1 more mile on average, but only if the keep track of their steps. In fact, 20 studies have found that wearing a pedometer prods people to walk more.
In a report for the American Medical Association, Dr. Dena Bravata of Stanford University reports that increasing physical activity depended on setting a goal and keeping a diary of the number of steps walked each day. ?Every night, you write down how many steps you walked that day,? she said. ?By flipping back through your diary, you?re able to see patterns, for example, ?On the two days a week I took the stairs, I increased my steps.?
Walking is great exercise, but as with all exercise after a while you stop seeing as much of an improvement as you did when you first started. You need to step up your aerobic activity in order to continue to see an improvement.
I can't jog for extended periods of time or my body starts to complain, especially my knees. What I can do is jog for short periods, and I do mean short. My goal is to increase my heart rate so that I am slightly out of breath, but not so out of breath that I can't carry on a conversation.
I either time my jog keeping it to 60 seconds, or I jog between two specific points, for example from one corner to the next. I am not a runner and never will be, but I do want to get the most out of my exercise and adding some running helps me do that.
The Omron HJ-720ITC Pocket Pedometer has all the great features of the older models and has a new feature that allows you to upload your workouts to your computer.
Omron's most technologically advanced pedometer, model HJ-720ITC, now includes Omron Health Management Software to help you track days, weeks, months and years of exercise. Simply connect the pedometer with its USB connection to your PC to begin tracking your health today. The pedometer measures steps, aerobic steps (10 minutes or more of continuous movement), calories and distance.
I have always wondered how many miles I walk in an average day while I am on vacation. This year I took my pedometer with me to Italy and found out that in an average day I walk about 5 miles. I felt pretty good about the distance walked, but of that 5 miles only about 30 minutes was walked fast enough to be considered aerobic.
In other words I was strolling around the narrow streets and through beautiful churches but I was not getting a cardio workout.
As soon as I realized I was doing more meandering and less aerobic walking I stepped up the pace, at least for part of the day. After all I was in Italy so there was no way I was going to rush around like I do when I am in New York City. On the other hand I was drinking a lot of wine and eating pasta twice a day so I needed to burn some calories if I wanted to fit in my clothes when I returned home.
The Via dell' Amore hiking trail in Cinque Terre, Italy runs between Riomaggiore and Manarola. I use the term hiking trail loosely because it is actually a paved path and is very easy to walk. It would be easy to push a stroller or wheelchair on the path but I do not believe the path is wheelchair accessible. To get to the Via dell' Amore you have to walk up a series of steep stairs.
All of the trails in the Cinque Terre require a purchased ticket and the Via dell' Amore is no exception. You can purchase 1-day, 2-day, 3-day and 7-day Cinque Terre Cards. These cards allow you to hike all of the trails in the Cinque Terre.
There are benches where you can sit and admire the view or just watch all the people wandering by. There is a small restaurant on the Via dell' Amore where you can get something to eat and drink. Picnic tables with a spectacular view are located above the restaurant. You do have to walk up a number of steps to get to the picnic area.
Although the Via dell' Amore is an easy walk, it may not be for you if you have a fear of heights. There is a railing all along the trail, but there is a long steep drop off from the railing to the Sea.
Not all of the trails in the Cinque Terre are easy so don't be fooled. Just because you find the Via dell' Amore to be a leisurely stroll does not mean you won't find some of the other trails challenging.
Today's summary: ferry crossing to port angeles was quite rough, and got in a bit late. I tried to meer up with a friend in Olympia for coffee, but it didn't work out. Saw a truck on fire being chased by a firetruck. Picked up Kevin in Vancouver, wa, then Tomato and lucas in Portland after a brief bit of mandatory getting lost. Lucas had some last minute packing to do, then we hit the road around 7.Sent on the TELUS Mobility network with BlackBerry
I have a two-person permit for the West Coast Trail for park entry from Port Renfrew on Saturday August 23rd, 2008. Unfortunately I have broken my ankle and will not be able to make the trip. I am also no longer able to obtain a refund as I am within the 21 day cancellation window. I thought that you might be connected to a network of folks who may be interested in using my reservation as I know they are difficult to come by. My cost was $300 US, but I would consider any reasonable offer. Thank you for your time. Nick Juhle 734.717.7294
I have a two-person permit for the West Coast Trail for park entry from Port Renfrew on Saturday August 23rd, 2008. Unfortunately I have broken my ankle and will not be able to make the trip. I am also no longer able to obtain a refund as I am within the 21 day cancellation window. I thought that you might be connected to a network of folks who may be interested in using my reservation as I know they are difficult to come by. My cost was $300 US, but I would consider any reasonable offer. Thank you for your time.
Nick Juhle
734.717.7294
I just slipped, fell off a cliff and landed on a couple of rocks. Luckily I landed on my backpack, which cushioned me and most likely saved me.
Cold temperatures and dry skin can set you up for winter chafing. I was halfway through a half marathon yesterday when I realized that I was going to have a problem with my thighs. I always moisturize my calves and lubricate my underarms for winter walking because they chafe. But this was a cold, dry day and I knew by the end I was going to be chafed in new places.
To prevent chafing, I have found a simple skin moisturizer works in many situations. But if you are repeatedly chafing, then a lubricant is needed. For example, SportShield silicone that comes in a roll-on or towelettes. I was feeling pretty foolish that I hadn't tossed a towlette pack into my backpack. Petroleum jelly works, but it is hard to wash out of clothing. That's why I prefer SportShield. Products to Prevent Chafing Photo © Wendy Bumgardner
Winter Chafing originally appeared on About.com Walking on Monday, December 7th, 2009 at 09:25:37.
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Bad Gift Ideas for Walkers originally appeared on About.com Walking on Friday, December 4th, 2009 at 10:10:02.
You can stay inside and watch Christmas specials or QVC from the treadmill to get into the holiday mood. But even better is to join in a holiday charity walk like the Jingle Bell Run/Walk for Arthritis. Or find a local holiday lights night walk such as the hundreds of free walks hosted around the country by volkssport walking clubs.
Round up your friends and relatives, put on reindeer horns or Rudolph noses, and get out and enjoy the beauty and fun of a holiday walk. You can use my Walk Finder to locate walks of various kinds by state. Photo © Wendy Bumgardner
Jingle Walk Time originally appeared on About.com Walking on Thursday, December 3rd, 2009 at 08:26:17.
A study of endurance athletes found anti-aging effects at the cellular level. Middle-aged runners had a cellular metabolism that should have an anti-aging effect on their cell nuclei and chromosomes. The study concluded, "Physical activity regulates telomere-stabilizing proteins in mice and in humans and thereby protects from stress-induced vascular apoptosis."
What might this mean to you? The long-term endurance athletes they studied seem to be getting anti-aging benefits. It's just one more reason to set a goal of completing half marathons or marathons. Not only will you take home a medal, your body may be aging more slowly thanks to the long days of training. Understanding Cellular Aging Marathon Training for Walkers
Source: Werner C, et al "Physical exercise prevents cellular senscence in circulating leukocytes and in vessel walls" Circulation 2009; DOI: 10.1161/ CIRCULATIONAHA.109.861005.
Does Marathon Training Keep You Young? originally appeared on About.com Walking on Tuesday, December 1st, 2009 at 10:02:15.
I spent quite a bit of time on Thanksgiving and the weekend walking, getting ready for a half marathon next weekend. The training has put me back into touch with the joy of walking.
Walking is joy. What do you love most about walking?
Ode to the Joy of Walking originally appeared on About.com Walking on Monday, November 30th, 2009 at 22:36:05.
Don't let the Grinch of a bad economy steal Christmas completely. A gift that encourages people to walk more is both thoughtful and useful, and doesn't have to be expensive. I've been reviewing items all year and here are my favorites for gifts.
Best Bet Gift: Starting Point: the AVA Guide to 1700+ Walking Trails in America will lead you to great walking routes almost everywhere in the USA. Enjoy walks in cities, towns, parks, countryside - anywhere the hundreds of AVA clubs found a nice place to walk.
Gift Ideas for Walkers originally appeared on About.com Walking on Monday, November 30th, 2009 at 09:26:05.
Some fitness retailers aren't even waiting for the Friday after Thanksgiving. One of my favorite online shoe stores, Roadrunner Sports, has a coupon for $25 off on a $150 purchase through Nov. 30, plus free shipping through Nov. 30 (Buy Direct). Or if you only want one pair of shoes, a 20% off $75 purchase with free shipping through Nov. 30 (Buy Direct) Roadrunner Sports coupons.
Browse the Deals and Coupons: BlackFriday.info has a Fitness category where you can browse deals from oodles of retailers offering Black Friday deals. They link to KeepCash.com for online coupons. Browse the sports and fitness coupons.
Big Box Sporting Goods Stores
Outdoor and Running Store Coupons and Deals
Avoid Gift Cards: Gift cards and gift certificates are still iffy propositions in these times of economic turmoil. If a retailer goes bankrupt, the gift cards and certificates may not be honored.
Gift Ideas for Walkers.
Black Friday Fitness Deals and Coupons 2009 originally appeared on About.com Walking on Tuesday, November 24th, 2009 at 09:00:19.
The new Nautilus Mobia home fitness machine just debuted, and I had the chance to try it out at Nautilus headquarters. It is a new concept to give a higher intensity workout with low impact and a walking motion. How high intensity? It really had me puffing at a moderate speed and resistance, I had to slow it down and reduce the tension. But I was simply walking -- no strange motion to get used to like with an elliptical.
The Mobia employs two treadles, each with a moving belt, and they move up and down to meet your foot on the forward step. The result is a very low impact walk, yet you are going significantly uphill. I felt immediate engagement of my core abdominal muscles and hip and thigh muscles. This is a serious workout machine, although the top speed is only 4 miles per hour.
To top it off, it is designed to look good in your house, it's quiet and it takes up less space than a treadmill, although it doesn't fold up. I was impressed.Nautilus Mobia Review Photo courtesy of Nautilus, Inc.
Nautilus Mobia Review originally appeared on About.com Walking on Monday, November 23rd, 2009 at 08:17:03.
Why You Must Walk this Weekend originally appeared on About.com Walking on Friday, November 20th, 2009 at 09:44:11.
I walk in a wet climate, but I'm not willing to sacrifice lightweight shoes for waterproof. Luckily, shoe manufacturers are producing more and more models that meet the needs of those of us who want to walk fast or run and still have a waterproof shoe. Keen sent me a pair of Keen Obsidian WP trail shoes to try out. These are lighter in weight and flexible in the forefoot - both excellent for walking. I put them through puddles and wet grass and got nary a drop inside the shoe, plus the gusseted tongue kept out leaves and fir needles.
At first, I thought these shoes just weren't for me because the uppers were so tight. I got a pair a half size larger than usual and that fit much better. Then I removed the insoles and put in a pair from my usual shoes. Voila - I had a snug but not tight fit. The insoles they provide are great if you have a high arch to support, but not for my flatter foot. Now, I need to return their samples and buy a pair for keeps! The toe box had plenty of room for my wide foot.
My remaining quibble is with the lacing system, which is pretty much useless. In order to keep the laces looser over the forefoot but tight at the ankle to prevent heel slippage, I had to tie a knot in the middle of the lacing rather than do my usual bunny-ears lace lock. Still, I managed and I think these shoes will see me through many soggy months.
Keen Obsidian WP Review Compare Prices Photo courtesy of Pricegrabber
Keen Obsidian Waterproof Trail Shoe Review originally appeared on About.com Walking on Wednesday, November 18th, 2009 at 10:00:53.
Love your running skirt but want to keep your legs warm? SkirtSports.com has a ToughGirl Hot Legs skirt to keep out the wind on your winter walks and runs. They combine a running skirt with bootleg cut tights. It's made of soft, moisture-wicking nylon and spandex that the manufacturer says will keep you warm for temperatures down to 30F. It has two pockets under the skirt and a port for your headphone cords. I haven't had a chance to see this item in real life, but I have seen how popular running skirts are at marathons and half marathons. They also have skirts with capri-length tights.Photo courtesy of SkirtSports, Inc.
If you wear running skirts, why do you like them? I've tried samples from several manufacturers and they just aren't for me. While I appreciate covering your buns and feeling feminine, I just don't like having extra flaps of fabric over my shorts, it annoys me. I also see plenty of guys wearing running kilts, so this is a gender-neutral question. If you wear a running skirt or running kilt, why do you like it?
Winter Running Skirt originally appeared on About.com Walking on Monday, November 16th, 2009 at 09:29:09.
Does your best walking buddy have four paws? Come tell us about your walking dog and how you keep each other moving. You can upload a photo or two to show the world your dog. Tell us how you started walking together, the best experiences you have had, and advice to other dog walkers. Your Walking Dog Walkers' Dog Walking Stories 10 Dog Walking Tips Photo © Wendy Bumgardner
Your Walking Dog - Show and Tell originally appeared on About.com Walking on Friday, November 13th, 2009 at 08:29:33.
I started walking because my fiance was a marcher. He enjoyed civilian volksmarch walks in Germany while stationed there in the Army. Our military walking correspondent, Gary Nelson, has participated in many long distance walking events in Europe. He has the scoop on how to properly train, walk in military gear, and enjoy the camaraderie of walking with other military men and women from around the world.Marching Marathons in the Military
Nov. 11 is Veterans Day in the US, set on the day fighting ceased in World War I. I honor veterans of all nations who served in their country's military. Photo © Wendy Bumgardner 1999: Swiss Soldier on the Nijmegen 4-Days Walk
Marching originally appeared on About.com Walking on Wednesday, November 11th, 2009 at 11:48:12.
Laurie is celebrating a big birthday year by walking for an hour a day, every day of the year. She blogs daily about her walks at My Big Walk. She had dreamed of a month-long walking adventure in Europe. But instead, "Rather than making my celebration an adventure apart from my life, I could make it a new venture within my life. And so, My Big Walk was born."
"Over the years I spent a lot of time with therapists and doctors with varying degrees who by and large taught me that there are few things in life that you can't get through by simply getting up, getting dressed, and getting on with the day. In other words, put one foot in front of the other and then do it again, and again. If it scares you, do it anyway. If you don't feel like it, do it anyway. If you're tired, definitely do it," Laurie writes on her "About My Big Walk" page.
As Laurie and I both share a big birthday this year, I think she is a kindred soul in so far as walking. We all can find excuses not to walk, but you just have to find an excuse buster that makes you do it anyway. Having a goal you are dedicated to achieving is a great one. It can be walking an hour a day, logging 10,000 pedometer steps each day, or training for a half marathon. It can be a dog or walking buddy that you can't let down.
Find your motivation and save your life. Laurie will be reducing her health risks by getting the amount of exercise that studies say we all need. How can you motivate yourself to walk?
My Big Walk - An Hour a Day for a Year originally appeared on About.com Walking on Tuesday, November 10th, 2009 at 10:08:58.
While an older study showed that walking or running backward increased the heart rate by over 50%, the most recent study showed it raised it as much as 20% That's a nice boost, but it's not a 10 times boost. It would be more like increasing your walking speed from 20 minutes per mile to 15 minutes per mile, or Nordic Walking using fitness walking poles. It may be a good activity to add a burst of higher intensity to your workout. But you also have to keep safety in mind (or carry a rearview mirror!)
Benefits of Backward Walking Backward Walking and Running on the Treadmill
Does Walking Backward Have Big Benefits? originally appeared on About.com Walking on Monday, November 9th, 2009 at 10:19:09.
Tom Vanderbilt defends jaywalking in the Nov. 2 issue of Slate . Jaywalking is crossing a street outside of a recognized crosswalk, and it may or may not be an offense in various cities and towns.
I try to always be a law-abiding citizen but I must admit that I jaywalk regularly. I'm an adult. I look both ways and cross when there are no cars in sight. I always do this to cross a street a half mile away in my suburban neighborhood, as I believe the light at that corner is a far more dangerous place to cross. Cars turning right think they have the right of way, even though I have the walk signal. They aren't expecting pedestrians in the crosswalk. That makes it far more dangerous than crossing down the street after ensuring no traffic is coming in either direction.
We teach kids to obey the signals, and I am a good role model when children are present. But on my own, I trust my own eyes more than a driver determined to make a turn across the crosswalk I am occupying. I try to make eye contact with drivers and even wave at them while crossing to try to ensure my safety.
The good news is that the 40% of pedestrian deaths are people with measurable blood alcohol levels, usually walking after dark. I don't walk after dark if I've had a drink. While we may be dismayed by distracted walkers who are texting or blabbing on cell phones, or oblivious with their iPods, it's really the booze that is associated with the death rate.
Do you jaywalk? Do you think I'm a risky fool? Answer the poll and join in the Comments.
In Defense of Jaywalking originally appeared on About.com Walking on Wednesday, November 4th, 2009 at 16:28:07.
Walking with fitness walking poles (Nordic Walking) is a great way to increase the calorie burn and muscle toning of your walking workout. As an added bonus, you feel less exertion. Claire Walter has a new book out on Nordic Walking. It's a good comprehensive book with more about the differences in the poles, what to wear, and tips for the different styles. I received a free review copy from the publisher. Nordic Walking Book Review Nordic Walking USA Blog. Photo courtesy of Pricegrabber
I've been following Nordic Walking for many years. It is very popular in Europe but only slowly making inroads in North America. I like using my fitness walking poles when walking solo. Because I spend most of the day at the computer, the poles encourage me to open up my chest and get my shoulders back. It's good therapy for bad computer posture. Also -- burns more calories per mile! Nordic Walking Step by Step
I found several Nordic Walkers on Twitter, here are the ones in English:
Nordic Walking Book and Blog originally appeared on About.com Walking on Wednesday, November 4th, 2009 at 10:11:09.
Dara wrote to me to lure me to her walking-oriented blog, A Walking Blog, and I found her writing style to be entertaining. I keep five walking-related blogs on my blogroll and link to several other walking blogs. But I had to delete a few that had disappeared without a trace, and some others haven't been updated in months. Out snooping around, I found Claire Walter's Nordic Walking USA blog and updated my favorite how-to blog, Fixing Your Feet by John Vonhof. Do you have a favorite walking blog? How about favorite walking Twitters? Tell me about it in the Comments.
Know Any Good Walking Blogs? originally appeared on About.com Walking on Tuesday, November 3rd, 2009 at 09:34:14.
Congratulations to all finishers! My walking buddies and I think it's essential to share our experience after a marathon or half marathon. Nobody walks or runs the same race. Come tell us about how you trained, how you performed, and what you learned, and even share a picture.
Tell Us Your Marathon Story Tell Us Your Half Marathon Story
After the marathon or half marathon, you need to take care of yourself. Marathon and Half Marathon Recovery: from the finish through the first day, week, and how to keep training for the next one.
Walkers' Stories: The Ryans' First Portland Marathon Fox Cities Half Marathon
Did You Just Finish a Marathon or Half Marathon? originally appeared on About.com Walking on Monday, November 2nd, 2009 at 09:41:00.
Have some creepy fun this spooky time of year. The zombies have been walking all over in flash mob zombie walks. You can look for a zombie walk via Zombiewalk.com, splash on some good zombie makeup, and shuffle and moan away with others of your undead kind.
If shuffling isn't your pace and you don't crave brains, you might want to earn the AVA's Cemetery Stroll award by walking 40 different walking events or mapped trails through 40 different cemeteries before the end of June, 2010. That much walking will definitely help keep you out of the grave! They have both year-round walks you can do any day, guided by a map, or traditional events, which are walking events with marked trails, hosted and staffed by a club for a day or a weekend. You can search for Cemetery Walks via the AVA event search. Choose your state and choose Cemetery Walks as the Special Program. Read more about the Cemetery Stroll ProgramPhoto © Wendy Bumgardner
Zombie Walks and Cemetery Strolls originally appeared on About.com Walking on Saturday, October 31st, 2009 at 09:42:54.
A study of women who lost weight showed that 80 minutes a week of exercise helped keep off dangerous visceral body fat for a year, even if they regained some of the lost weight. The study by researchers at the University of Alabama at Birmingham found that both aerobic exercise, such as brisk walking, and resistance strength training exercise helped keep off the visceral fat.
The study had participants exercise twice a week for 40 minutes at a time. Those who were in the exercise group but weren't faithful to it had as bad or worse regain of fat as those who didn't exercise. It was a small study with only 57 participants.
Visceral fat is "fat on the inside" fat often seen as abdominal fat or "beer belly." It can surround the internal organs and is associated with a higher risk of type II diabetes. How Much Exercise Do You Need? Body Fat Calculators
Source: Gary R. Hunter, et. al. "Exercise Training Prevents Regain of Visceral Fat for 1 Year Following Weight Loss." Obesity (2009) doi:10.1038/oby.2009.316.
80 Minutes a Week Keeps off Visceral Fat originally appeared on About.com Walking on Thursday, October 29th, 2009 at 09:47:53.
You can catch the volkssport bug, too. The events are completely non-competitive and most are set up to allow you to sign up within a four-hour window and start and finish with plenty of time to really enjoy the route. These are walks, not races. While you can use the routes for athletic walking training, most are meant to be enjoyed for the sights along the way.
I can't think of a better way to connect with my own local area as well as to explore tourist destinations. Last weekend I was in Los Angeles and we chose to stay at a hotel that hosts one of the 1700 year-round volkssport routes. That meant that I had a map and directions for a great walk I could use each day, and many starting points have more than one route featured.
What you will discover at many volkssport walks is that the walkers tend to be over age 50. Don't let that dissuade you if you are an energetic 20-something. Those oldsters can probably walk you into the ground. Strike up a conversation and you'll discover that many of them log a half marathon a day when they are out on a walking trip. Many have walked in all 50 states and many countries around the world. They lead fun, interesting and active lives.
Get started now with volkssporting. It is a world-wide sport. I have a step-by-step tutorial on what to expect on a traditional weekend volkssport walk, and another on how to enjoy one of those 1700 year-round volkssport walks.
Find a volkssport walk Photo © Wendy Bumgardner
National Volkssport Walking Month originally appeared on About.com Walking on Wednesday, October 28th, 2009 at 09:04:30.
Sue writes to me, "The edges off my heels have sharp pains and the bottoms feel like they are being pulled apart on the inside of my heel. I have not walked for a week and they are better but still hurt. What is your advice?"
Heel pain is a problem for walkers and non-walkers alike. I can't diagnose an individual's problem, but I know from years of walking that heel spurs and plantar fasciitis are two common problems that produce heel pain. Our Guide to Orthopedic Medicine has an excellent explanation of the symptoms, causes and treatment of heel spurs, including stretches for plantar fasciitis and heel spurs.
More on Plantar FasciitisPhoto © Wendy Bumgardner
Hurting Heels originally appeared on About.com Walking on Monday, October 26th, 2009 at 16:34:33.
The soft autumn day was beautiful, with sunlight playing off the red and golden leaves. Just mean enough to let you get a mile from home when the black clouds rolled in, the thunder banged and deluge came. That's not the usual weather for the Northwest -- we usually get a gentle, steady drip for four or five months. It's nothing you can't handle with a waterproof jacket. Last Saturday, that gullywasher had my sweat-wicking pants wicking the rain all the way up to my waistband. There is a time and a place for waterproof pants and waterproof shoes. Or just walking at home on the treadmill or inside the mall instead.
In fact, I thought the downpour and soaking was kind of fun and humorous. But the day wasn't cold and I was just a few minutes from home, a change to dry clothes, and hot chocolate. Not like the poor contestants on Survivor this week, who had days of rain and no good shelter. How to Walk in the Rain Best Ways to Walk Indoors Photo © Wendy Bumgardner
Nothing Beats Waterproof originally appeared on About.com Walking on Friday, October 23rd, 2009 at 12:46:17.
PowerCap Lights the Way originally appeared on About.com Walking on Tuesday, October 20th, 2009 at 09:53:37.
The marathon is a difficult event, but deaths during the event are rare. Three deaths in the space of a quarter hour at the Detroit Marathon, Sunday, Oct. 18, are bizarre. All three men received immediate medical attention. Twenty-six year old Jon Fenlon had just completed the half marathon. Sixty-five year old Rick Brown reportedly collapsed and hit his head between the 11 and 12 mile markers, near where thirty-six year old Daniel Langdon had collapsed 15 minutes earlier. Autopsies will determine the causes of death. All three were reportedly competing in the half marathon rather than the full marathon.
Heat is usually the cause of illness and death at distance races, but the temperatures in Detroit began around the freezing mark and were only at 41F with a light breeze at the time of the incidents. Slower runners and walkers are at risk of hyponatremia from drinking too much fluids, but all three men were on a good running pace for the half marathon or marathon.
Earlier this month, I attended the Race Directors College in Portland, Oregon and the panel on medical concerns noted that deaths during the marathon are very rare. The legend has it that the first marathoner, Phidippides, died after running from Marathon to Athens. But the legend usually omits the fact that this was just the last leg of an extreme ultramarathon that included over 300 miles before the fatal run.
As a certified marathon coach, I encourage walkers and runners to get a regular physical check-up before starting training, and those with underlying medical conditions should consult with their doctors specifically about the training requirements. I also encourage those finishing a marathon event to ensure they are not alone for the next several hours. At the Race Directors College I heard tales of people dying alone in their hotel rooms after the race.
Over the course of 25 years of hosting and attending walking events, we have lost walkers during the event. I have been at events where walkers had a heart attack or stroke and died at the start/finish or along the course. It is always tragic, but most often due to an underlying condition that would have produced the fatal event anyway.
Over 19,000 registered for the Detroit Marathon. The deaths are tragic. The autopsies may reveal clues as to whether they were preventable or a simple tragic coincidence. Detroit Free Press: Autopsies Expected Today Why is the Marathon So Tough?
Three die in Detroit Marathon originally appeared on About.com Walking on Monday, October 19th, 2009 at 10:03:02.
New Balance 1063 Shoe Review originally appeared on About.com Walking on Saturday, October 17th, 2009 at 22:15:10.
If you build it, they will walk and be healthier? A multi-city study found that people living in neighborhoods where it was more pleasant and easier to walk and where they had better access to fresh fruits and veggies had a 38% lower rate of type 2 diabetes. That finding held up after adjusting for the usual risk factors.
The prospective study looked at neighborhood-level data in Baltimore, Forsyth County, N.C. and New York City/Bronx. They assessed over 2285 residents for blood glucose levels initially and then five years later. In that time, about 10% developed type 2 diabetes.
The study participants rated their neighborhoods for access to farmers markets and a larger selection of fresh fruit and vegetables in supermarkets as well as whether it was a pleasant and easy place to walk. Those factors were associated with a reduced rate of developing type 2 diabetes.
This study adds to findings that walkable neighborhoods can improve the health of the residents. A previous study in Salt Lake City found that walkable neighborhoods have thinner residents and so did one in Portland, Oregon.
Is your neighborhood walkable? Do you have a good source of fresh fruit and vegetables? Look around. If moving isn't an option, then get involved with local efforts to build a more walkable environment and to bring in a farmers market or fresh food co-op. Photo © Wendy Bumgardner 2009
Source: Amy H. Auchincloss, PhD, MPH, et al. "Neighborhood Resources for Physical Activity and Healthy Foods and Incidence of Type 2 Diabetes Mellitus." Archives of Internal Medicine, 2009;169(18):1698-1704.
Walkable Neighborhood Means Less Diabetes? originally appeared on About.com Walking on Tuesday, October 13th, 2009 at 07:59:01.
I built a scary Halloween Candy Calorie Calculator that tells you how far you have to walk to walk off the checkmarked treats. Can't resist the treats? Lace up the walking shoes! Photo © Wendy Bumgardner
Attack of the Halloween Candy originally appeared on About.com Walking on Monday, October 12th, 2009 at 11:48:58.
October is Breast Cancer Awareness Month. Walking events large and small raise money for breast cancer charities. As exercise can reduce the risk of breast cancer and improve survival rates, the walks have a dual benefit.
This is not a female-only disease or female-only cause. Men also get breast cancer. Most breast cancer walks welcome men to support the cause. So long as they aren't allergic to pink.
I've walked and volunteered for each of the series of multi-day breast cancer walks. These were supreme walking experiences, and I encourage others to take the challenge. Avon Walk for Breast Cancer Breast Cancer 3-Day Walks Photo © Wendy Bumgardner
Breast Cancer Walks originally appeared on About.com Walking on Saturday, October 10th, 2009 at 10:56:22.
Black toenails is a bloody blister under the toenail and are caused by trauma -- usually by the foot sliding forward in the shoe and banging against the end of the toe box. Or you could get them by dropping something heavy onto your foot, but let's stick with the ones you get on a long walk. The prevention is to have well-fit shoes and lacing them to prevent heel slippage. It's the downhills that can really cause problems with heel slippage.
The bad news is that unless it is just a spot of black, you will probably lose the toenail. This is not painful, and the toenail will grow back after several months. You can even paint the area where it should be with nail polish and pretend you still have a toenail. More on black toenail.
Blisters happen any time friction against your shoe finally wears too much on your skin. There are many tactics to prevent blisters: wearing sweat-wicking socks, corn starch to keep the shoes dry, lubricants and cover-ups to reduce friction. Tactics to prevent blisters.
Once you have a blister, it can be drained and then covered up to prevent it growing bigger. Soaking the feet in an Epsom Salts bath can also help draw out the blister fluid and dry the blister. It takes about a week without further rubbing to heal a blister. How to treat a blister Photo © Wendy Bumgardner
Black Toenails and Blisters originally appeared on About.com Walking on Thursday, October 8th, 2009 at 10:08:46.
How frugal are you? As I volunteered at the finish line for the Portland Marathon, I saw block after block of fencing draped with discarded shirts and jackets. The 45 degree starting temperature meant that marathoners brought along cover-up to discard. I saw some expensive fleece and high tech shirts amongst the discards. These are free for the taking if your level of frugality is high enough. The Portland Marathon collects these discards and donates them to charity.
But seeing the thousands available made me wonder whether this was a good opportunity for the boldly frugal. Would you ever consider picking up one of these? I suppose I could look through them and then loudly exclaim, "Here's my shirt, I knew I left it here" when I found one I liked. I'd stick with browsing at the starting line where the shirts haven't gotten sweaty yet, vs. later on the course. Reuse, recycle, be green? Or an idea that is beyond the pale? Money-Saving Tips for Walkers Photo © Wendy Bumgardner 2009
Freebies for the Boldly Frugal originally appeared on About.com Walking on Tuesday, October 6th, 2009 at 10:03:04.
I've finished the Portland Marathon seven times and decided to rest on those laurels. So it was an easy sell when our local walking organization was looking for volunteers to staff the finish line for those who would finish in over seven hours.
My first job was with the space blankets, also called heat sheets. These are mylar sheets that help keep the marathoners from cooling off too quickly. The day was cool, in the 60's, and it was very rewarding to swath each finisher in their own shining silver cape.
By the eight hour mark, the event organizers were ready to start rolling up the electronic timing mats. I got handed a timing machine to enter each finisher's bib number into so it would record their finish time once the chip timing mats were turned off. That was quite a responsibility, but luckily the crowd of finishers had turned into a trickle.
That didn't stop the enthusiastic welcome we gave each person. Cheers, clapping, a medal, space blanket, rose and tree seedling (not to mention snacks and drinks). The Portland Marathon keeps up the spirit for every walker.
At eight hours 47 minutes, a vision in purple appeared - my old club mate Ruth Robbins, finishing her first marathon. She trained with the Leukemia and Lymphoma Society Team in Training and was escorted by several of her team mates. She carried a bouquet of flowers -- she was really getting the royal treatment. I knew Ruth would make it, slow and steady. We had met up throughout this past year when spotting each other at half marathons and the Bridge Stride. I felt privileged to be there at her moment of triumph, recording her finish time.
Ruth chose her event well -- a big running marathon that cares just as much about the walkers. If you think you'll never be fast enough, you'll never be able to walk far enough, think again. I've felt the miracle happen in my own body year after year. Six miles feels like forever in the spring, but by July I'm finding a half marathon not much of a challenge, and by September that's an easy day. Try this yourself some year -- feel the transformation from caterpillar to butterfly, from stroller to marathoner. Tell us your marathon story
How to Walk a Marathon Photo © Wendy Bumgardner 2009
The Last Marathoners originally appeared on About.com Walking on Tuesday, October 6th, 2009 at 01:04:24.
Have You Walked Off Weight? originally appeared on About.com Walking on Friday, October 2nd, 2009 at 08:58:32.
It's marathon and half marathon season. Now you can share your story with other walkers - including a photo or two. Come tell us about how you trained, how you performed, and what you learned. Tell Us Your Marathon Story Tell Us Your Half Marathon Story
Tell Us Your Marathon or Half Marathon Story originally appeared on About.com Walking on Wednesday, September 30th, 2009 at 20:54:26.