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Home » Exercise Programs » Want a free exercise program you can start today? Just walk – Herald-Mail Media

With spring in full bloom, now is a good time to get off of the couch.

Dr. Neal Patalinghug, with Meritus Family Medicine-Williamsport, said walking is one of the most sustainable, efficient, readily accessible and budget-friendly forms of exercise. Best of all, walking lends itself to people of all ages and fitness levels, including those with health conditions.

According to Patalinghug, sticking with an exercise program is the key to longevity and improved health. Walking doesnt require practice most people have been doing it since they were toddlers and it can:

Make your heart pump more efficiently and improve circulation

Keep your cholesterol and blood pressure in check

Reduce the risk of Type 2 diabetes or help you manage the condition

Strengthen your bones and tone your leg muscles

Increase the calories you burn

Help you lose weight and keep it off

Help you relax and sleep better

Give you energy and increase stamina

Clear your head and provide time to process things

Before starting a walking program, check with your doctor, especially if youre 60 or older, or have heart, respiratory or balance problems. Patalinghug recommended buying walking shoes with good cushioning to soften your weight against the ground.

Because youll warm up fast, dress like its 10 degrees warmer outside and wear moisture-wicking fabrics such as polyester and polypropylene. Wearing lighter-colored clothing makes you more visible to cars and doesnt attract the sun.

If youre new to exercise or if youve been inactive, start by walking for short amounts of time, and slowly increase your distance each week. That approach allows your muscles, joints, tendons and ligaments to follow a natural progression to longer workouts with far less risk of injury.

Stretch your calf muscles after a walk. Start by standing on a step with your heels hanging off the edge. Holding onto a rail, lift and lower your heels.

Patalinghug offers these tips for a safe and effective workout:

Find a safe, well-paved area in which to walk. Consider bringing a friend for company, motivation and safety.

Focus on keeping your spine straight, chin up and shoulders back, but relaxed.

Land on your heels and roll your weight toward your toes.

Swing your arms gracefully in time with your legs.

Keep at a talking pace, meaning you can easily sing to yourself or talk to your partner.

Listen to your body, and never work through joint pain, chest pain or shortness of breath. Pain is an indicator that something might be wrong. If you are experiencing light-headedness, stop exercising.

Increase the intensity by walking faster, longer and uphill, or combine fast and slow intervals.

To create an exercise habit, Patalinghug suggested walking at certain times of day, such as at lunch or after dinner. To keep things interesting, treat yourself and/or family to a nature hike. Meritus Healths partnership with the National Park Service encourages participation in the Kids in Parks TRACK Trails program, an expanding network of family-friendly outdoor trails. Go to http://www.kdsinparks.com for nearby trails.

Offering benefits such as weight loss, improving overall health and helping people clear their minds, walking is accessible to everyone. You just need to put on your sneakers and get moving.

Meritus Health, 11116 Medical Campus Road, east of Hagerstown, is the largest health system in the area, providing hospital and outpatient services to the community.

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Want a free exercise program you can start today? Just walk - Herald-Mail Media

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Home » Exercise Programs » Want a free exercise program you can start today? Just walk – Herald-Mail Media