Parish Nurse Salem UCC

Take a Hike April/May 2006

Take a hike! How many times have you wanted to say that to someone? But wait, I mean it. I really want you to take a hike, you know, get up, get out, and go for a walk. Spring will soon be here, so let's get going! What better way to shed some of those winter pounds that have crept into our lives over the past few months.

Here in the Lebanon Valley , full of our frugal Dutchmen, why would you spend money to buy a treadmill? What is it other than a machine on which to take a walk? Why spend money to join a gym, when you can get the same benefits just by stepping outside?

Walking is an aerobic exercise that strengthens your heart and lungs. However it also helps you lose weight, tone muscles and reduce stress! It's a great low-impact exercise that can be done almost anywhere, anytime. Power walking up and down hills, laps at the mall, or a more leisurely stroll on the beach with your honey; all of the benefits are yours. Gee, what is “guild” doing at their next meeting?

Walking is safe, cheap and easy. The only expense of walking is your shoes, and it really does pay to get a pair of walking shoes that fit well and have good support. While walking does not require skill, do not try to walk and chew gum at the same time, unless of course, you are in the “advanced group”.

Don't forget to drink water, both before and after your walk or any type of exercise. It's easy to remember in the middle of August, but just as important in the middle of the winter. In fact, I think there was a recent article on the importance of water. In case you forgot, you can check it out on Salem 's website, www.salemministry.org/nurse (click here).

Another good habit to get into is to stretch before and after walking. It may lessen the chance of injuries and prevent muscle soreness afterwards.

Stay on flat surfaces and walk at a slower pace when first stepping out. If you start out too fast or on hills, you risk injuries or getting frustrated and quitting. Gradually increase your speed and distance. A good goal is 30 minutes of activity at least 3 times a week.

Good posture and technique is also important. Stand straight, swinging arms at your side. Land on the heel of your foot and push off on the ball of your foot.

Another factor to consider is safety. Of course, the safety factor depends on where you walk. Obviously walk on the sidewalk, or if not available, walk facing traffic. Wear a reflective vest or carry a flashlight, if walking at dawn or dusk. While many people are listening to their music, you must be able to hear oncoming traffic and car horns. It would be much better to walk with someone, talking to them instead of listening to music. Also know the area where you are walking and be sure you are in a safe area. If you go out alone, be sure that someone knows your route and when you will be returning.

Don't forget your sunscreen and hat to keep our youthful appearance and to limit exposure to damaging UV rays. As always consult your healthcare provider before starting any type of new exercise program, especially for those of us that are “older”.

So grab a friend grab your shoes and take a hike! Good luck and take care.
Linda