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Healthy Living | Walking Trails
by Sam Crawford
Put Some Spring
in Your Step A Walking Program Should Be Fun!
It’s not surprising that study after peer-reviewed study has shown that our modern lack of locomotion has a
negative e;ect on muscles, joints, and synapses, shrinking
our blood vessels and expanding our waistlines, especially
for those of us over 50. So if you already know why you
should get moving, maybe the problem is that you’re not
sure how to get started. So check out these tips—call it
your Seven-Step Plan—and take advantage of the warming
spring weather to get up, get out, and get going.
STEP 1: INVENT A SCHEDULE
Look ahead on your calendar to the coming weekend.
Block out at least an hour on each or both of those days.
Absent a real emergency, don’t let anything or anyone
encroach on that time. Treat it like a medical appointment—because it is.
STEP 2: GET SOME HAPPY FEET
Having the support of good shoes is a necessity from
STEP 3: DISCOVER A ROUTE
your Day One walk. You may already have some hiding
in your closet. If not, make it your mission to check out
the local shoe stores and find a comfortable pair—no
scrunching, pinching, or rubbing. And pick up some new
athletic socks while you’re at it.
Embracing your inner hamster on a treadmill is OK,
but adding some fresh air and sunshine to your workout
is even better. The idea is to create an interesting outdoor
route that takes you in a loop from start to finish.
STEP 4: FLAP YOUR WINGS
Your legs and lower back benefit from every walk,
but don’t leave your upper body out. Carry a reusable
water bottle to stay hydrated or a tennis ball to grip and
bounce. Hand weights are good, too, while a squeezable
two-pound exercise ball can be a toy to play with as
Prior to invention of the o;ce, automobile, and Lazy-Boy recliner, walking was
the most basic form of human exercise.