Walking Off Winter Weight Gain
March 31, 2004

Spring has finally arrived! The snow has melted...the birds are chirping..the temperature is slowly rising...it's time to get outside, enjoy the spring air, and walk, walk, walk.

A FEW GREAT REASONS WHY

• reduces cholesterol
• lowers blood pressure
• increases bone density
• relieves stress
• burns calories and is key for weight loss

TIPS FOR STARTING

• Start with a 5 minute stroll and gradually increase your distance.
• Focus on good posture (head lifted and shoulders tall but relaxed).
• Swing your arms naturally, and breathe deeply.
• Begin on streets that do not have hills.
• Be sure to take the "talk test" - if you cannot talk easily, you are walking to fast.
• Looking for a milage map of the Charles River? Stop by the Center for Health Promotion & Wellness at MIT Medical, E23-205.

PROTECT YOURSELF

• Be sure you have the right footwear. Treat yourself to a new pair of walking shoes/sneakers. Your feet, knees and back will thank you!
• If you are going to be walking at night or along a busy street, be sure to wear a reflective vest or arm and ankle bands.
• Don't walk with ankle or hand weights - there is no evidence that this burns more calories, and this can actually cause more harm than good by increasing your chance of an injury.

MAKING WALKING FUN

• Walk with a friend/family member/co-worker or your dog (don't have a dog, borrow your neighbors!)
• Listen to the radio or a favorite CD.
• Pick a route that is scenic and enjoyable (along a river or lake or at the park).

FOR MORE INFORMATION...
on beginning a safe and healthy walking program, visit the Federal Citizen Information Center.

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