Wellness Walking. Presented by BHS. Training Summary

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1 Wellness Presented by BHS Call: Visit: BHS. All rights reserved. 1 Training Summary In a hectic world it can be tough to find a fitness routine that works for you. is a diverse fitness regimen that can be done in small pieces throughout the day, still allowing for optimal health benefits. This seminar will review the benefits of walking, proper technique and tips to walk your way to health! Call: Visit: BHS. All rights reserved BHS, All rights reserved. 1

2 Training Objectives Participants will: Define walking and review the different types of walking. Review fitness recommendations. Understand the benefits of walking. Identify personal reasons and goals for implementing a walking routine. Learn proper walking technique. Review tips to stay motivated and making a change. Call: Visit: BHS. All rights reserved. 3 Different Types of Intermittent Strolling or Casual Hiking or Distance Fitness Striding or Aerobic Interval Power Climbing Treadmill Race Aqua Call: Visit: BHS. All rights reserved BHS, All rights reserved. 2

3 Aerobic Recommendations Moderate Aerobic Exercise for 30 Minutes a Day, 5 Days a Week OR Vigorous Aerobic Activity for 20 Minutes on 3 Days Each Week Call: Visit: BHS. All rights reserved. 5 Benefits of Manages your weight Controls your blood pressure Decreases your risk of heart attack Boosts "good" cholesterol Lowers your risk of stroke Reduces your risk of breast cancer and type 2 diabetes Improves your mood Protects against hip fracture Source: Call: Visit: BHS. All rights reserved BHS, All rights reserved. 3

4 Technique: Warm Up and Cool Down Warm Up Start out at a slow, easy pace for each walking session Allow your muscles to warm up before you stretch, add speed or hills Warm up for five minutes at this easy pace Cool Down For the final 5-10 minutes of your walk, finish with an easy walking pace. At the end of your walk you may want to repeat the stretches you did after your warm-up Call: Visit: BHS. All rights reserved. 7 Technique: Stretching To avoid risk of tearing, never stretch cold muscles Start at the top of the body and work down Call: Visit: BHS. All rights reserved BHS, All rights reserved. 4

5 Technique: Posture 1. Stand up straight. Do not arch your back. 2. Do not lean forward or lean back. 3. Eyes forward, not looking down, rather 20 feet ahead 4. Chin up (parallel to the ground) 5. Shrug once and let your shoulders fall and relax, your shoulders slightly back. 6. Suck in your stomach 7. Tuck in your behind and rotate your hip forward slightly. Call: Visit: BHS. All rights reserved. 9 Technique: Step and Stride Step Strike the ground first with your heel. Roll through the step from heel to toe. Push off with your toe. Bring the back leg forward to strike again with the heel. At first, your shin muscles may tire and be sore until they are strengthened. Stride Ensure all of the power of your walk comes from pushing with the back leg and foot. When increasing pace, use shorter quick steps. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 5

6 Technique: Arms 1. Bend your elbow 90 degrees. 2. Hands should be loose in a partially closed curl, never clenched. 3. With each step, the arm opposite your forward foot comes straight forward, not diagonally. 4. As the foot goes back, the opposite arm comes straight back. 5. Keep your elbows close to your body. 6. Your hand when coming forward should be kept low, not higher than your breastbone. 7. If at first you find adding arm motion tiring, do it for 5 to 10 minutes at a time and then let your arms rest. Call: Visit: BHS. All rights reserved. 11 Additional Tips Pick the right shoes and clothes Drink water Avoid overtraining Walk briskly enough to achieve your Target Heart Rate (THR) Time, NOT distance, is important Call: Visit: BHS. All rights reserved BHS, All rights reserved. 6

7 Motivation Work out with a friend Set goals and log your workout Do something different Listen to music Make a bet with someone Keep up the momentum Remember, little things add up Consider a personal trainer Use tricks to create a path of least resistance Call: Visit: BHS. All rights reserved. 13 Personal Action Plan Based on today s training, what are two strategies you can begin working on to better your life? List obstacles that may get in your way (i.e. cost, time, fear), and identify plans to get around them. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 7

8 About BHS BHS is in the business of bettering lives so employees bring their best selves to work. Call: Visit: BHS. All rights reserved. 15 Contact BHS Available 24 hours a day, 7 days a week Language Line / TTY Accessible Access Your MyBHS Portal: Visit click My BHS Portal, enter your company s username and click LOGIN NOW. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 8

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