Multimedia

Text-only Transcript

Video:
Be Fit
Walking

Narrator:
Let’s join Joan, from the YMCA, to learn more about how walking can benefit you at any age.

Joan Pollard(YMCA Specialist/Volunteer):
Walking is very good for everyone regardless of age. It also keeps you very mobile, reduces stress, and keeps you very involved in your life, both inside the home as well as outside.

Carole Collins(YMCA Member):
Walking is a big part of my day. I may get out and walk, just first thing in the morning just for a good walk. And then I walk everywhere... to do my grocery shopping...

Video:
Benefits of walking include:
No machines
Anytime
Anywhere

Joan Pollard:
The benefit of walking is you don’t need any machines. You don’t need a timeframe... You suit it to your schedule. You can walk anywhere. You can walk in your house or do it in the hallway of your apartment building, or in the mall… Or you can do it on your way to work in a brisk manner so that you can feel the benefits when you get there.

Video:
Getting started:
Start slowly
Wear comfortable shoes
Wear comfortable clothing and dress in layers

Joan Pollard:
When you leave your home, please make sure you have some form of identification.
Because this is your first time, you need to walk as slowly as you can and, as you get better at it, you increase the pace. Comfortable shoes is significant.
Comfortable clothing, preferably cotton, if at all possible, or the spandex which absorbs the sweat, a hat if it’s sunny...
And preferably early morning walks or late-evenings, after-supper, is better for you.

Video:
When walking:
Bring water or juice
Work up to 30 minutes or more daily
If using a pedometer aim for 10,000 steps per day

Joan Pollard:
You can of course, you must bring water... (because) you don’t want to be de-hydrated and faint on the street or become ill.
Have some little bit of juice if you’d like, to give you some energy… Start slowly, for about 10 minutes.
You may take a break, and then you can take it for another 15 minutes the next time, and increase the pace and the number of steps as you go along.

Video:
Gentle stretching includes:
Calves
Ankles
Quadriceps
Arms and shoulders

Joan Pollard:
I would recommend gentle stretching, until you can be better with the more vigorous types.
Stepping back, stretching your calves, working your ankles, leaning against the wall.
If you’re not able to stand on your one leg, quad stretches - arms as well - every, every part of the body...
Because when we’re walking we swing our arms just like runners do when they’re running, they bend their elbows...
So all that’s included.

Video:
Cold weather walking:
Dress in lightweight layers
Use proper footwear for weather conditions
Avoid icy or wet areas
Walk in well-lit areas
Wear gloves
Always bring water

Joan Pollard:
One of the things I’d like to suggest is seasonal walking. In the fall you have at least two or three tops in order to keep you warm.
And make sure they’re light weight so that you can tie them around your waist, or wherever you’re most comfortable to dispose of them... because if you get too hot it slows you down. And also make sure if it’s icy, when it gets colder, that you have grips to protect you from that.
Stay away from areas where there is water running, because not everyone can notice the ice on the ground when they’re walking. Make sure the area is bright, because you cannot see black ice in the winter when you’re walking.
I would also like to suggest that you wear gloves and still bring water. Because even though it’s cold, your body can be de-hydrated.

Don’t stop walking. What you need to do is to stretch. Maybe have a warm bath with some Epsom salts to release those muscles that you haven’t used for a while and get ready to go the next day. Eventually, all the discomfort will go.

Carole Collins:
Well, it is very difficult to take that first step to getting exercise, because - I mean - it is easy to just sit and do nothing. And I used to sit in at lunchtime, it was easier to read a book and eat my lunch at my desk than get my runners out and get out at lunchtime. But really, you know, once you’ve done your procrastinating, if you can just get up and do it, it is really what it comes down to.

Joan Pollard:
Be active because if you don’t use it, you lose it. And it puts a smile on your face, all the time…