Improving Your Chances

Walk This Way
By Sonya Green-Haché

Do you think you can improve your life by being active?

"If you are like most of us, you know you need to exercise more," says Jacqueline Forrest, registered dietician and MANGO co-ordinator.

"Experts say, one of the best things you can do is walk. Not run, jog, or sprint but to walk at a reasonable vigorous pace for half an hour or so, several times a week."

Research suggests that over the long term, a regular walking routine can do a world of preventive good, from lowering the risk of stroke, diabetes and osteoporosis to treating arthritis, high blood pressure, and even depression.

Walking is an important part of Marcella Matchett’s daily routine.

"One of the best things I like about walking is that you can enjoy the fresh air and Miramichi’s beautiful scenery."

She says she walks four to five times a week for one to three hours.

"Walking has improved my breathing and gives me more energy."

Miramichi Regional Hospital physiotherapist Kirsten Scott agrees that walking is an excellent form of exercise.

"Walking is definitely the most convenient activity as it can be done anywhere or anytime, and it does not require any expensive equipment."

She adds, however, that proper footwear is a must.

She says walking is an aerobic exercise therefore it works your heart.

"Depending on your fitness level, you can vary the intensity of your walking by increasing or decreasing your speed or by adding hills into your route."

Scott suggests you maintain an intensity that allows you to comfortably carry on a conversation.

She says if you are too busy to set aside time for a long walk, try incorporating small walks into your day instead.

"For example you can park a bit further away from work and walk the extra distance."

She also recommends having a walking partner.

"It is an excellent way to get yourself out the door and the company will definitely make the walk more enjoyable."

1. Burn Calories. Like other physical activities, walking burns calories and will help you lose weight. It is better to take a brisk walk instead of a leisurely walk. The longer you walk, the more calories you burn.
2. Reward yourself. To stay motivated, reward yourself with something you enjoy. Make an appointment with your massage therapist or treat yourself to a movie. Keep in mind that a food reward such as a large serving of cheesecake will defeat your efforts.
3. Be patient. It will take a week or two before you feel the results of your efforts. Do not quit, be persistent and you will be successful. You can walk anytime, anywhere, alone, with your family, friends or dog.

Walking is the safest sport you can do, so get your shoes and start walking!

Sonya Green-Haché is communications co-ordinator for the Miramichi Regional Health Authority. This health information article from the Miramichi Regional Health Authority is designed to improve the health of Miramichi residents.