Walking for Healthy Weight

“Don’t plead that you haven’t time to walk. Take time.” – Minta Beach

walk thereWalking is a great way to manage weight for life. Studies show that fitness, more than fatness, is a strong indicator of longevity and well-being. When you exercise regularly, eat properly, manage stress, and enjoy the support of friends and family, your weight will find its natural, healthy point. Studies show that taking 12,000 to 15,000 steps per day helps people to achieve and keep healthy weight levels.

  • Plan to walk at least four days a week.
  • Walk a minimu of 30 consecutive minutes. Work up to an hour if possible. If this is too much to begin with, start with 10 minute increments.
  • As you become more fit, increase the intensity of your walk. Try adding short bursts of greater speed.
  • Toning muscles also increases muscle mass and raises your metabolism, or the amount of calories you burn while at rest!

 

Information from “The Walking Deck” by Shirley Archer.

Safety Tips for Pedestrians

walking.joanne.compBe Safe and Be Seen: Make yourself visible to drivers

  • Wear bright/light colored clothing and reflective materials.
  • Carry a flashlight when walking at night.
  • Cross the street in a well-lit area at night.
  • Stand clear of buses, hedges, parked cars, or other obstacles before crossing so drivers can see you.
  • Click here for Bright at Night!

Be Smart and Alert: Avoid dangerous behaviors

  • Always walk on the sidewalk. If there is no sidewalk, walk facing traffic.
  • Stay sober; walking while impaired increases your chance of being struck.
  • Don’t assume vehicles will stop. Make contact with drivers, don’t just look at the vehicle. If a driver is on a cell phone, he or she may not be paying enough attention to drive safely.
  • Don’t rely solely on pedestrian signals. Look before you cross the road.
  • Be alert to engine noise or back up lights on cars when in parking lots and near other on-street parking spaces.

Be Careful at Crossings: Look before you step

  • Cross streets at marked crosswalk or intersections, if possible.
  • Obey traffic signals such as WALK/DON’T WALK signs.
  • Look left, right, and left again fefore crossing a street.
  • Watch for turning vehilces. Make sure the driver sees you and will stop for you.
  • Look across ALL lanes you must cross and visually clear each lane before proceeding. Even if one motorist stops, do not presume drivers in other lanes can see you and will stop for you.
  • Don’t wear headphones or talk on a cell phone while crossing.

 

 

 

Safety Tips for Pedestrians, from the Pedestrian and Bicycle Information Center

New “Wonder Drug” – Walking!

ebw

From Everybody Walk:

“Researchers have discovered a “wonder drug” for many of today’s most common medical problems, Bob Sallis, MD, family practitioner, Kaiser Permanente in Fontana, Calif., told a packed room of leaders at the Every Body Walk! 2013 Walking Summit, held October 1–3, 2013 in Washington, D.C. “The drug is called walking,” Sallis announced. “Its generic name is physical activity.”

Increased levels of walking and physical activity can bring other social benefits too, said authorities from the fields of medicine, public health, education, community development, urban planning and social policy at the Walking Summit.”

New York Times agrees too and in fact suggests brisk walking is most effective. Read their take here: http://well.blogs.nytimes.com/2013/12/04/why-a-brisk-walk-is-better/?_r=1&

So let’s all make an effort to walk more. And if you need a buddy to get started, we have a dozen or so walkers who walk weekly in a group at the recreation center or around downtown and the neighborhoods; drop in anytime for free. Walk With a Doc, Wed @11am.

Need to go to the library? Soccer or Basketball game? Walk There!

Run to the post office or CVS? Make it fun and Walk There!

Wear your pedometer, or just make a game of counting your steps.

Walk There Decatur- It’s closer than you think!

Walking With City Employees

walking

City of Decatur employees invite the community to walk with us! We have scheduled our winter walks on Monday, Tuesday and Wednesday evenings beginning at 5:15pm. Meet in the City Hall parking lot.

If you are interested in joining the group, contact Shirley Baylis: shirley.baylis@decaturga.com or 678-553-6500.

We look forward to walking with you!