Your Health Matters
By Claudia Parks, R.N.

Recently, while sitting around the lunch table with friends, one of them asked me, "Claudia, do you practice what you preach?" They of course were making reference to my weekly health column. "Why of course I do- down to the last period!" This answer of course was somewhat tongue in cheek! However, more and more I really try to sincerely practice all the healthy advice that I pass on to my readers. I find most of the advice not too difficult except for exercise!

There was a time, not too many years ago that I played softball and I really enjoyed the physical activity and the camaraderie. I now belong to a bowling league and bowl once a week- and miss it tremendously when I'm out of town or for any reason that I'm not able to bowl that week. But, I will confess, that I can't stand to just get on a stationary bicycle or a treadmill or do organized dance exercises or any other type of jumping around to music or exercise with counting so that all can stay together!

I do try to be active in ways that cause me to exercise somewhat! Such as park the car further from the entrance and take the stairs (if not more than two or three flights) and get up from my computer every 45 minutes and go out on my porch and take deep breaths of fresh air, do some stretch and squat exercises for five to ten minutes and drink at least 6-8 ounces of water!

Guess you are wondering where I'm going with this? Have you noticed in every magazine, from Time, AARP, Better Homes and Gardens and every health related publication for years have pushed WALKING to improve our health and to help us lose weight! (Even Dr. Phil says we should walk/exercise!)

I'm going to publicly agree to walk rapidly for ten minutes twice a day- it's a start! In the March/April Arthritis Today magazine is an excellent article, "Walking Works!" This writeup covers information that we all can take to heart and put into action. You can go towww.arthritis.org/ArthritisTo day for a customizable 12-week walking plan. Arthritis Today magazine has very good information for all of us whether we suffer from arthritis or not! Chances are you will sooner or later! You can receive this bimonthly health magazine if you donate to the Arthritis Foundation® by calling 800/283-7800 or go online.

For more walking information than you can ever get through reading in a lifetime, just Google 'walking for health'. Here is just a dab of information to get you thinking about starting a walking for better health personal program.

All you need is a good pair of shoes, comfortable clothing, and a strong desire. First of all, start out slow and easy. Just walk out the door, walk for 10 minutes, and walk back in the door! Yes, that's it. Do this every day for a week. If this was easy for you, add five minutes to your walks next week and five more the next week. Keep adding 5 minutes until you are walking as long as desired.

WATCH your posture. Walk tall. Think of elongating your body. Hold your head up and eyes forward. Your shoulders should be down, back and relaxed. Tighten your abdominal muscles and buttocks and fall into a natural stride.

Be sure to drink plenty of water before, during and after walking. Incorporate a warm up, cool down and stretches into your routine. Stretching will make you feel great and assist in injury prevention.

The toughest thing about starting a fitness program is developing a habit. Walking daily will help (a minimum of 5 days a week is a good goal). You should walk fast enough to reach your target heart rate, but you should not be gasping for air.

If you are walking for the general health benefits try to work up to 30 minutes a day, most days of the week at a "talking" pace. (Talking pace means you have elevated breathing, but you can still carry on a conversation.)

Notice: If you're new to walking, start off with slow, short sessions and build your way up gradually. If you have any health concerns or medical conditions, be sure to check with your doctor for advice before you begin a routine.

Claudia Parks, RN is a former doctor's office and emergency room nurse and retired as an educator from Fulton County Schools. She writes Your Health Matters as a public service; the information here is designed to help you make informed choices about your health. It is not intended as a substitute for the advice of your physician. Claudia and her husband make their home in the beautiful north Georgia Mountains, near Blairsville.

Claudia can be reached at yhm@windstream.net