Participating in the Walk from Obesity is a great way to support the missions of the ASMBS Foundation and OAC to improve the lives of millions of people suffering from obesity. With your help, we can educate the public, our government, and medical professionals about the devastating effects of the disease, and provide support for ongoing research into safe and effective treatments.
This is also an opportunity for you to begin an exercise program that can improve your health and the quality of your life!
If you do not already exercise regularly, follow the simple steps
below to begin a gentle walking program that will prepare you
for the Walk from Obesity, and introduce you to
the benefits of regular physical activity.
1. Check with Your Doctor.
Check with your physician before beginning this, or any other,
exercise program. It is important to start slowly and make sure there are no medical conditions that could put you at unnecessary risk.
2. Learn to Exercise Safely.
Learn to find your pulse and calculate your target heart rate
(see the "Monitoring Exertion" sidebar at right). Remember
to check your heart rate before, during, and after exercise to make sure
that you are receiving aerobic benefit while avoiding overexertion.
If you develop any of the following symptoms, discontinue your
exercise session and contact your physician immediately:
- tightness or pain in the chest or surrounding areas
- severe breathlessness
- feeling lightheaded or dizzy
- loss of muscle control
- nausea or vomiting
3. Plan to Succeed.
It can be difficult to start exercising regularly, especially
after a long period of inactivity. Your chances of success will
increase by recognizing this fact, and planning to make your walks
as comfortable and enjoyable as possible.
- Wear the right clothing and footwear. Choose
comfortable, lightweight, loose clothing that does not interfere
with your breathing. Avoid materials like polyester and vinyl,
which do not "breathe" and could prevent your body
from cooling itself. Wear professionally-fitted, good quality
walking or running shoes. Injury or discomfort caused by inappropriate
footwear will spoil an exercise program, no matter how motivated
you are!
- Choose a pleasant setting. Exercise does
not mean having to suffer! If you are planning to walk, pick
routes that you will enjoy. Attractive surroundings, the sounds
of birds or water, the smells of flowers or cut grass can all
improve your mood and help to make exercise a more positive
experience.
- Walk with a friend. Walking with a friend,
or in a group, can make the activity more enjoyable. You can
motivate and encourage each other and make sure that all involved
are exercising safely.
- Take it one step at a time. Don't focus exclusively
on long-term goals. If you get discouraged and stop exercising,
you will never reach your goal! Your program is a process of achieving
results in small, realistic steps. If you stick with it, you
will be amazed at what you can achieve!
4. Warm Up.
A simple three to five minute warmup routine to slowly raise your heart
rate and gently stretch your muscles can significantly reduce
the danger of injury during exercise.
Start by walking in place, to loosen your hips and increase blood
flow to your mucles and joints. Breathing deeply and easily, incorporate
some gentle arm swings and shoulder rolls to help relax your upper
body.
5. Walk!
The following 10-week program is a gentle introduction to walking
for exercise. By the end of it, you should have no problem completing
the Walk from Obesity -- and enjoying the event! |
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Walk Safety: Monitoring Exertion
Find your pulse. Press your index
and middle fingers lightly on your neck, just below
your jawbone. It does take some practice, so you may
not be able to find your pulse right away. Another
method: press your right index and middle fingers
lightly on your left wrist, below your left thumb.
If, after practicing, you are not able to reliably
find your pulse using either method, get help from
your doctor or local health club trainer.
Check your pulse rate. Once you
have found your pulse, count the number of beats in
ten seconds. Multiply by six to get your approximate
heart rate in beats per minute.
Calculate your target heart rate. A quick estimate of your maximum heart rate is 220 minus your age. Your target heart rate during exercise
is between 0.6 and 0.8 times your estimated maximum
heart rate.
Note: If you are currently taking
beta blockers or another medication that slows heart
rate, consult your physician for advice regarding
exercise monitoring and overexertion.
Another, less accurate but convenient, measure of
intensity is the "talk test". If you are
so winded that you cannot talk during your walk, you
are probably exercising too hard.
Check your pulse during exercise. While
walking, check your heart rate every 5 minutes until
you are used to the rate. Later, you may only need
to check it once or twice each walk. If your heart
rate is above your target rate, slow down. If it is
below your target rate, pick up the pace.
Check your pulse after exercise. Your
heart rate should return to normal within 10 minutes
after your walk. If it is still elevated, reduce the
intensity of your next walk.
Check your breathing rate after exercise. If you are still short of breath 10 minutes after your walk, you were working too hard. Next time, take it easier. |
