Click here to return Home         FAMILY GENTLE DENTAL CARE
                                                        DR. DAN PETERSON

                                                                      1415 SAGE STREET ~ GERING, NEBRASKA 69341 
                                                             
      Call: 308-436-3491       www.dentalgentlecare.com           

| Home | Our Office | Services | Staff | Patient Education | Site Map |

WALKING 

Walking is a great way to do something special for you!

One of the biggest advantages of walking is that  you can do it almost anywhere, anytime and it is an exercise you can do for a  lifetime. 

      To begin a walking program make sure you check with your doctor before beginning a fitness program.

Components of a walking program:

bullet

Measure your time...how long does it take walk a mile?  A fifteen minute mile is a recommended pace.

bullet

Try to walk for a length of  fifteen to thirty minutes.  Or split it up: Do two or three ten-minute walks during the day.

bullet

Use your car's odometer to measure different routes.  Two miles per course is enough for a start.  

bullet

Measure your intensity by determining your "training heart rate: Heart Rate Zones or Target Heart Rate

bullet

Set your frequency to three to five times a week with a heart rate in your target zone for 15 to 60 minutes.

bullet

Purchase shoes that give your feet support or shoes that are designed for walking.  

bullet

Walk at an easy pace for five to ten minutes until you are warmed up before kicking into high gear.

bullet

Schedule yours walking time in advance and KEEP the appointment!

bullet

Use willpower and strategies to keep you walking: walking with a friend, walking first thing in the morning, walking your dog, or varying  your route.

bullet

Wear loose comfortable clothes and dress for the season.

bullet

Walking posture: Lean slightly forward-from the ankles, not the waist.  Keep your head level and your chin up.  Bend your elbows at a 90 degree angle and swing your arms from the shoulder.  Your hand should end its forward swing at breastbone height.  One the back swing, the upper arm is almost parallel to the ground.  

bullet

Make your stride long and smooth.  Keep your supporting leg straight as your body passes over it and let the hip rise and relax.  As that leg moves to the rear, keep its foot on the ground as long as possible before pushing off.

bullet

Finish your session with at least three stretches by holding them for 30 seconds for each leg.

bullet

Weather: if the weather is really bad move your walk indoors to a shopping mall or an indoor track or treadmill.

bullet

Physical activity tool.

Source A.D.A.

                          Holiday Fitness

 

Why Weight?
Resources for Weight Control

February 06, 2008

Patient Education      Nutrition Topics Index      Home              Site Map

 

          If you have any questions please e-mail me at: drdpeterson@scottsbluff.net
                                                                                 308-436-3491 Office number

PLEASE NOTE: The information contained herein is intended for educational purposes only.  It is not intended and should not be construed as the delivery of dental/medical care and is not a substitute for personal hands on dental/medical attention, diagnosis or treatment.  Persons requiring diagnosis, treatment, or with specific questions are urged to contact your family dental/health care provider for appropriate care.
This site is privately and personally sponsored, funded and supported by Dr. Peterson.  We have no outside funding.
Confidentiality of data including your identity, is respected  by this Web site. We undertake to honor or exceed the legal requirements of medical/health information privacy that apply in Nebraska.

Copyright 1998-2008 Family Gentle Dental Care, all rights reserved.