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... Starting a walking program does not have to be difficult. Start by simply getting out and walking. Don’t worry about the speed, nor the distance, rather focus on establishing your daily routine of going for a walk. Once you’ve established your routine of walking, you can then focus on the speed and distance of your walk. Walking is a very inexpensive activity to start. All you need is some comfortable clothes; layered loose clothing is essential because walking increases your body temperature. Good, supportive shoes (those designed specifically for walking and/or running are best) are important; make sure to have a little “wiggle” room for your toes – don’t buy shoes that you have to “break-in”…they should fit comfortably the first time you put them on. If you would like to listen to some lively music to get your mind off the exercise, a music player (eg: mp3 player or small radio) may give you the extra motivation to continue your exercise habit. Stretching at the end of your walk is ideal, as your muscles have been warmed up, and therefore, your muscles will stretch easier. Stretch your hamstrings (back of your legs), quadriceps (front of your legs) and calves, as well as your chest, shoulders and back. If, after you start your walking program, you experience hip, knee, or back pain, STOP the exercises and check with your doctor to find the cause, because you may need some corrective exercises or to replace your shoes. If you have arthritis, you may find walking painful. If this is the case, consider other low-impact activities like riding bike, swimming, or joining a water exercise class. Mile Bluff Medical Center offers Wet & Well water exercise classes in Mauston and Necedah; and the instructors (Licensed Athletic Trainers) are willing and capable of adapting the exercises to your needs. During the month of March, Mile Bluff Medical Center is recognizing their five Athletic Trainers, who provide services to Hillsboro, Mauston, Necedah, New Lisbon, Weston, Wisconsin Dells, and Wonewoc-Center Schools. The Athletic Trainers also provide community services like Wet & Well classes, exercise classes at Terrace Heights and Colonial Manor, personal fitness, and summer performance enhancement clinics for area high school athletes. Athletic Trainers are Allied Health Professionals, who are trained in prevention, diagnosing, treating, and rehabilitating injuries. For more information on the Athletic Training profession, please visit the National Athletic Trainers’ Association website at www.nata.org or talk to an Athletic Trainer today!
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Mile Bluff Medical Center/ 1050 Division St./ Mauston, WI 53948 / 608 847 6161 Mile Bluff Medical Center, 1050 Division Street, Mauston, WI 53948 608 847 6161 or Toll free in WI at 800 252 4377 © 2008 Mile Bluff Medical Center |
