| Walk with the Doc If you are among the many that have joined me for a morning walk, then you know how happy it makes me to see the initiative you have taken. For the many that have an exercise program closer to home, my congratulation to you. If you are still in the “I need to do something” stage, let me assure you, a program of physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier and happier life. While there are many benefits from regular exercise, focusing on a few of the benefits seems to make it more relevant. For example, a regular brisk walking can help you: • Maintain a healthy weight • Prevent or manage high blood pressure and type 2 diabetes • Strengthen your bones and muscles • Improve your mood • Improve your balance and coordination • And, with over 100 other health issues. For most of us that’s a winning combination of benefits. And, it gets better. In general, the faster, farther and more frequently you walk, the greater the benefits. As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several 10-minute sessions throughout the day. As you walk keep a good posture and purposeful movements. Ideally, here's how you'll look when you're walking: •Your head is up - looking forward, not at the ground. •Your neck, shoulders and back are relaxed. •You're arms are swinging freely (pumping arms is even better) •Your back is straight with stomach muscles slightly tightened •You're walking smoothly with foot rolling from heel to toe. Of course, if you have concerns, check with me before starting your walking program. A recent injury or chronic conditions may call for a different plan. Choosing the right course is important. On a rainy day consider walking in a shopping mall. When walking outside take care with paths that have cracked sidewalks, potholes, low-hanging limbs or uneven turf. To help you appreciate the progress you are making use a pedometer to count how many steps you take. A record of the distance you walk and how long it took can serve as a source of inspiration. Just think how good you'll feel when you add up the miles you've walked each week. Starting a walking program takes initiative. Sticking with it takes commitment. Often, the best plan is a plan to make it fun. If you don't enjoy solitary walks, ask a friend or neighbor to join you. If you're invigorated by groups, join a health club. If you’re more of an introvert, consider listening to music or your favorite author on an audio book. If you are adventurous, vary your route. Huntsville and Madison County have an abundance of greenways and walking trails with more than enough to keep you from getting bored for many years to come. The best part of a good walk is the destination – a better feeling about yourself, better health and a doc that’s just darn proud of you. Nancy Neighbors, MD Huntsville, Alabama |