How can I make walking part of my day?

You can make walking a part of your day by changing habits and by making sure that you know how to include it safely.

1. If you travel to work by mass transit, why not get off the bus or subway one stop from your work and walk the rest of the way? You'll be surprised how alert you will be when you arrive at your desk.

2. If you drive to the market or work, park as far away from the door as you can. Every calorie counts.

3. Note the time of day that you cheat on your diet. Put your walking clothes on before that time and get out of the house. Pump those arms and take those strides and the refrigerator and pantry will be out of reach.

4. Walk to your lunch. A quick walk of 10 minutes to a restaurant or park will make you think twice about what you eat and will give you exercise both before and after lunch.

5. Instead of becoming a couch potato after dinner, why not take a walk for a half an hour with the family? It's a good time to hear about everyone's day and keep away from the chips and cookies.

6. Get a group of friends together to form a walking group. It's difficult to disappoint friends, and when you are tired you'll still get on your gear. By the time you are done, you'll feel years younger and physically stronger.

7. Make sure you drink enough water before, during, and after you exercise. Make sure you drink an extra five ounces of water every 20 to 30 minutes on hot, humid days.

8. Don't think that walking once a week is the answer. Try 40 minutes of brisk walking five days a week. You'll note that your tension melts away and your weight loss goals will be met.

9. Always start off slowly and then build to the time and pace you and your health care team have set for you. You can start two or three days a week at ten minutes per session for the first week and then move on. Remember you should be able to talk and not gasp for breath when you walk briskly.

10. Carry an I.D. and a cell phone to feel safe, or carry change for a pay phone if they still have them where you live.

11. If you walk at twilight, wear reflective clothing. It's important that you can be seen, and twilight is a time when our vision can change quickly.

12. Make a time and keep it. We know all of the excuses for not exercising so don't even try. We've tried them all and decided some years ago that they make us feel guilty, allow us to feel sorry for ourselves, and never help our diabetes.

13. Know the guidelines for exercising when your blood glucose levels are low or high. You are the expert here.

14. Reward yourself when you meet a goal. Many of my friends go to weight loss programs and when they meet a goal they treat themselves to something they have wanted but not purchased before. Each 5 pounds means a little better treat. If you walk with a group, plan a monthly healthy breakfast after exercise. You'd be surprised how these meals have changed over the years. We used to see Eggs Benedict on the table, now we see oatmeal and dry toast with fresh fruit.

If all of this did not make you set goals to start a walking program, why not think about why not. We all know that some of us are waiting for a magic pill to make us thin and fit. Dream on for that one. Some of us have difficulty committing to a program to help ourselves. Get a friend who never takes no for an answer and team up with her or him.

What are the guidelines for walking correctly?

1. Stand up straight. How many times have you seen people walking or running all hunched over? As you stand straight, look straight ahead. Imagine that you have a string attached to the top of your head and it is lifting you from the ground. Keep your shoulders down and back. Up and forward may mean tension, and exercise is not to make you more tense. Lift that chest of yours and keep the tailbone pointed down, not tucked under or back-this is not a runway, nor is it a place to relax. Before you begin and every so often while you are walking, relax your stress points. Relax your shoulders and shake out any tension in your arms and hands. Wiggle your fingers it they bother you, and swing your arms to get even more aerobic benefits from your walk.

2. Keep your steps short and fast. The faster you move the better your cardiovascular workout.

3. Use a heel to toe motion. That means that your heel should hit the ground first and then you roll through the foot pushing off with your toes. This will tend to minimize shin splints and tendon pulls.

4. Stretch before and after you walk. As we have shared before, stretching keeps you flexible so you will be energized by your walk rather than feeling tight and tired. Remember to hold your stretch for 30 seconds.

Buy the correct shoes before you begin a walking program. To avoid blisters, keep your feet dry. Stay away from cotton socks which soak up perspiration and stretch. Wear socks made with fibers that draw moisture away from the skin. Never lace your shoes too tightly as pinching can also cause blisters.

If your arches begin to ache, check your form. Are you landing on your heals and are you pushing off with your toes? This one really works. Make sure your shoes fit your feet and that you are not going to have to break them in. If you have corns or calluses, this is very important.

When purchasing shoes, make sure the sole is supportive and flexible. You need a toe box that is big enough with no areas that pinch. You also need a good arch support.

Go for a practice lap around the store to make sure that the shoes really fit, that they don't rub any place and that you are trying them on with the weight socks you will be wearing.

What are some tips to help me stay safe while walking

Walking outside is an energetic way to enjoy the fresh air and get a workout at the same time! Before you lace up those sneakers, here are some important safety tips you’ll want to consider:

Find a buddy: Walking with someone can be a great motivator and make the time more enjoyable. In addition, there is always safety in numbers. If you do have to walk alone, make sure you tell someone your route and the time you expect to return.

Wear reflective gear: If you will be out during the early morning or evening, wear light colored clothing or reflectors. A warm up suit with reflective strips, walking shoes with reflective material on the heel or a reflective belt (available at most sporting goods stores) will all make you more visible to oncoming traffic. Also try to walk on well-lit streets if possible.

Walk facing the traffic: Especially if there are no sidewalks or pathways on your route, the “rules of the road” say you should walk against the traffic. This also keeps you aware of any potential danger coming towards you.

Vary your route: This is for safety as well as enjoyment. It is much more interesting to experience different surroundings from time to time. This also prevents anyone from memorizing your route and perhaps knowing the best time to approach you.

Beware of drivers: Do not assume that drivers know when pedestrians have the “right of way.”

Be especially cautious of driveways- most drivers are watching for oncoming cars, not walkers.

Be aware of your surroundings: Watch for ice, water, bike riders, cracks in the pavement, or any other hazards in your path. It can be very easy to trip and fall without warning, which can be especially dangerous if you are alone.

What to bring: It is a good idea to carry pepper spray, a cell phone or an alarm in case you get into trouble. It can also be helpful to carry a walking stick or umbrella in case you need to fend off an unleashed dog. Maybe bring a dog of your own as a companion and for safety. Always have your I.D. with you in the event that you become disabled.

What not to bring: Do not wear any jewelry that might draw someone’s attention. Do not wear headphones- they can prevent you from hearing oncoming traffic or someone coming up behind you. You should always be aware of what is happening in your environment.

New to exercise:

If you are new to exercise, there are some important health tips which will get you started on the right foot:

Always check with your doctor before starting an exercise program. He or she may require a physical exam or special instructions based on your medical history.

Don't overdo this program if you are a beginning exerciser. Let your body adjust to the new activity.

For the first few weeks, do not push too hard. Your breathing should be elevated, but you should not be gasping for air. A good rule of thumb is the "talk test"- if you cannot answer a question, you are walking too fast. If you can have a full conversation you are walking too slow.

Walking shouldn't hurt. If it does, see your family physician.

Try to walk at least 3 times a week.

Wear a watch so you can monitor the time spent walking. You can also wear a pedometer to keep track of distance. Pedometers can be found at most major retailers (Target, Wal Mart, etc.) for as little as $5.00

FAQ Do you have any recommendations for how to motivate less-than-enthusiastic people to exercise?

Ask yourself these questions. Are you motivated to change and begin to exercise and stay with a program? How many excuses do you have not to exercise? Do you have a support system to help you stay motivated?

I will address the first question: Are you motivated to change? Most times in the beginning of a program, the answer is yes. You make a major overhaul in your life by throwing away all the ‘bad’ food in your cupboards and buy new shoes and clothes to help you in your quest for health. But making too many changes at once is only setting yourself up for failure. How many programs have you tried in the past that say, only eat one food all day every day? Or give up all your favorite foods and stick specifically to this routine? That may work for some people, but most people cannot stick with that kind of diet. There is no one right or wrong way for everyone to lose weight, except for a healthy diet consisting of healthy foods and exercise. You can allow yourself an indulgence every so often and not feel guilty about it. Yes, even I have banana splits every once in awhile. Okay, every weekend. And I eat pizza sometimes too. GASP!!! I know. Everyone seems surprised by this for some reason, and it’s because I’m human and I enjoy food. But I also know that there has to be some give and take. It’s like any other relationship you’ve ever been in. If you indulge in a banana split, you know there is going to have to be something to do ‘penance.’ But never feel guilty for the occasional indulgence. My rule is that I stick pretty close to my plan during the week and the weekend has no rules. Makes it easier for me to stick to my plan knowing that this upcoming weekend I can have my doughnuts and steak if I want them, but also knowing I am going to call a friend to go for a walk on Saturday afternoon.

Keep in mind that a slow start is better than no starts. Also, keep in mind the true value of exercise on your health and mental well-being.

Make very sure you make changes slowly over time. Don’t try to do too much too soon. Choose an activity which is convenient and enjoyable to you. Driving 45 minutes to a gym will get old very fast if you know you will have kids to get to school, work to get in the way, and other overwhelming life issues that are known to happen everyday. Find something close to work, close to home, close to school, etc. There are greenways all over Knoxville that are under utilized and that will be a great meeting place for others in the same situation you are in. I’m sure there are people reading this same article that think they don’t have the time or the energy to go take a walk. Having others in the same situation can prove to be highly motivating. Everyone can help keep everyone else going. Meeting for a walk around the park on your lunch hour instead of going to a fast food restaurant for lunch is a great way to catch up as well as stay fit. Of course, I’m not saying don’t eat lunch. Look in the nutrition section for some great tips on eating healthy on the go. (there will eventually be a nutrion section, this is always under construction)

Now onto the second question: How many excuses do you have? I had to work late. I had to drive carpool today. My mother-in-law is in town and I had to clean the house. It’s raining outside. It’s too hot outside. I’m too tired. Insert your own here… Trust me, I’ve heard as well as said many of those myself. You’ll need to get creative with this sometimes to come up with solutions to all of these excuses. There are hundreds of things you can do that aren’t outside, or that take hours to accomplish. You don’t have to leave your own living room to get in a good workout. Also, your workout does not have to be an hour all at once. Get in ten minutes three or four times a day and that is just as good.
I promise myself ten minutes a day. Sometimes I have to drag myself out of a warm bed on a cold morning to get out and take the dog for a walk, but once I get going, I’m always glad I went. For the first five minutes, I can’t help but think of the warm bed I left, and how good it felt under the comforter. But as soon as the sun starts coming up it is surprisingly invigorating to be outside before the world awakes. I feel like I’m the only one who gets to appreciate watching the sunrise while feeling the wind on my face and the road under my feet. That is the only time of my day when I’m not being pulled in every direction and I can truly let my mind relax.

Third question: Do you have a support system? You may not know it right now, but the answer to that question is YES! Besides myself, there are plenty of people out there in the same boat as you. We sometimes have a hard time getting motivated and don’t always feel like eating the right things. But if we all stick together and help each other, we can all make it through this.
I know many of my friends that would not exercise if I didn’t ‘force’ them. I’ve taken my mother on many of what she jokingly calls “death marches”. She and I went to Vermont for a week and every morning I would drag her out of the condo to go for a walk. The first morning she didn’t make it very far. To her credit it was directly up the side of the mountain. She trudged on with me and by the third morning we made it to the top. Once to the top she was completely breathless but exhilarated by the scene of the Vermont countryside in the fall.

As a fitness trainer, I know many of the challenges you will face when setting out on a new program, motivation being the toughest challenge of all. You will wage an inner war everyday on whether or not you should go for a walk, or if you could drag yourself to the gym. I hear the excuses everyday from my clients. For some reason, they feel they need to confess their every sin to me before they are barely through the door. All the time I hear: “I went home after yesterday’s session and stopped on the way home for three cheeseburgers and fries.” It’s usually not that bad, but I hear about the three Christmas cookies and the four Snickers bars eaten in the past 24 hours. But I never mind hearing those things because while they are saying them, they are gearing up for another session on the treadmill. They are atoning for their ‘sins’ and they feel better for having told someone and for being held accountable. I love it when I finally hear, “I put the cookies back and had half a whole wheat bagel with peanut butter instead.”

FAQ Are there any websites you can recommend to give people information to help kick start a healthier lifestyle?

www.fitknox.blogspot.com this is our blog for everyone joining the team. I will be answering FAQ’s as well as letting everyone get to know everyone else. To add your own comments you will need to set up a google account, but it is free and you will able to join in the conversations.

www.diabetic-lifestyle.com Surprisingly I really liked the diabetic lifestyle website. Whether you are diabetic or not, it has some great tips on fitness and healthy eating.

www.eatbetteramerica.com Has some good information on it.

How can the Risk of Muscle Injury be Reduced?

Warm up prior to workouts is thought to decrease muscle stretch injuries because the muscle is more extensible when the tissue temperature has been increased by one or two degrees. A good warm up should last about twenty minutes - starting gently and finishing at full pace activity. Recovery after training sessions can be enhanced by performing a cool down, which is thought to help muscles get rid of waste products. This is also the ideal time to do stretching exercises.

Maintaining good muscle strength and flexibility may help prevent muscle strains. Muscle strength allows a person to carry out daily activities in a controlled manner and decreases the uncoordinated movements which can lead to injury. Tight muscles are associated with strains and stretching is therefore practiced to maintain muscle strength and prevent injury.

FAQ Do you have any recommendations for how to treat any minor injuries (blisters, muscle strains) that may occur?

Blisters and muscle strains are extremely common in anyone who is just getting going with a training program. Soaking in cool water for about twenty minutes after walking will help the muscle strains. If the muscle is strained, soak in cold water rather than warm. Not comfortable, but cold water will accelerate the healing process.
For compresses: Use 2 cups of Epsom Salt per gallon of water for sore muscles, bug bites and splinter removal.
For soaking: Add two cups of Epsom Salt to warm water in a standard-sized bathtub. Double the Epsom Salt for an oversized garden tub. Popular for easing muscle pain and fading bruises. Bathe three times weekly, soaking for at least 12 minutes.
Foot bath: Add a cup of Epsom Salt to a tub of warm water as a popular balm for aching feet.

Friction, minor injuries, pressure and sunburn all can cause blisters. If you can prevent a blister from getting infected, it will usually go away within a few days.
STEP 1: Clean the skin around the blister.
STEP 2: Place a doughnut-shaped piece of moleskin over the blister. This will keep pressure off it.
STEP 3: Try to avoid popping the blister unless it's in an especially awkward place, such as the bottom of your foot. The blister provides a sterile environment for the skin underneath. Breaking it makes the area more susceptible to infection.
STEP 4: If you need to pop the blister, use sterile implements, puncture it in a few places at its base and drain the fluid.
STEP 5: If you need to puncture it or if it breaks on its own, clean the area with soap and water or Betadine.
STEP 6: Avoid peeling any skin off the blister; this can lead to an infection and delay healing.
STEP 7: Cover the exposed blister with a thin layer of antibiotic ointment and dry sterile gauze.
STEP 8: Change the gauze regularly and watch for signs of infection, such as pus or redness.
Tips & Warnings
If the infection from a blister doesn't clear up quickly, your doctor may want to prescribe antibiotics.

Contract for Better Health

Sign and date this. Copy and paste it into an e-mail and send it to me if you'd like for me to help make suggestions on how you can attain these changes. fitknox@gmail.com

List 5 health habits you would like to change.
(Easiest to Hardest to change)

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I understand that the idea of dieting sets me up to think that I will be ‘on a diet’ then ‘off a diet’. I will think of my weight loss plan as a lifestyle commitment to healthy eating and exercise. I will stay realistic about my goals and will not succumb to fad diets.

I understand that food is a fuel my body needs and I will not starve my body of the energy it needs, but I will not overdo and overindulge on the things I know are not healthy for me.

I will stop making excuses not to exercise. When I exercise, I not only become more healthy and fit, but also feel better about myself.

I also know there will be days I do not feel like exercising and eating healthy. These days happen, do not give up on this. I will allow myself to make mistakes, but get back on track right away.

I understand I am making this commitment to be more fit and energetic and I will do my best to stay with the program and stay positive about reaching my long-term goals.


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Signature Date

Day One

I hope everyone is ready to begin on their journey to better health. I am looking very forward to speaking personally to each and every one of you. Whenever you have questions, or need motivation, I am here, and hopefully there will soon be others to help you stay on track.