Walk This Way
by Kat Powell, M.S., G.C.D.F.
CSI Exercise Physiologist & Walking Instructor
Proper posture is important to avoid pain and injury.
Walk as if you have a
purpose to be somewhere.
Be willing to push yourself.
You should breath harder
and your body should be
warming up. Just doing
something prevents diseases
such as diabetes and heart
disease. However, to
become more fit and
change your body shape
you must work at a higher
intensity more often.
Water – Drink plenty of water. If walking around the
block drink some water before you head out and
more when you return. If walking for longer be sure
to drink every 20 minutes.
Heart Rate Monitor - A heart rate monitor is the
easiest way to measure exertion. Wireless types
are best because they give an accurate readout
and are comfortable to wear.
Pedometer - A pedometer is a device that counts
your steps and/or mileage. They must be accurately
adjusted to your stride length to get a good reading.
Find a supportive heel that rounds/bevels in
A flexible sole with bend in the toe
Light weight and breathable materials
A thumbnail’s width between toes and end
of the shoe. Also:
– Go shoe shopping at the end of the day and try
them on, taking them on a hard surface
– Replace shoes every 300 to 600 miles
More about shoe shopping: http://www.thewalkingsite.com/shoes.html
Start with a slow walk. Loosen the ankle by placing the toe on
the floor, bending the knee and making circles with your foot.
To increase speed, use a shorter stride and keep knees and toes pointed
forward. Arms should be at the side with elbows slightly bent,
reaching forward as you walk. As the walk progresses, remind yourself
stand tall and tighten your core muscles.
Standard lower body stretches should be done after and/or during
a brisk walk when your muscles are warm to increase flexibility.
Stretch muscles to stay loose
Perform step-ups on the curb
Add leg lifts at the curb
Use the curb to walk with one leg up
and one down
Goal Setting for Your Walks
1. Be specific – Can you measure if you
actually do it
Poor goal: “I want to get more fit.”
Good goal: “I want to walk 1 mile in 14
2. Put it in writing – Use strong words: “I
Weak goal: “I am going to try to walk faster.”
Strong goal: “I will decrease my 1 mile walk
time by 1 minute.”
3. Set target dates – When you will start
Set both short (weekly) goals
and long-term (semester) goals.
Evaluate them each week when
you complete your journal and
make adjustments as needed.
4. Make it important – You won’t
complete a goal that you don’t care
Many goals are set without priorities. Not
completing a goal does NOT mean you have
failed, it just means you must re-evaluate your
priorities. If it takes adjusting the end goal, then
so be it.
5. Realistic yet challenging -- It should
be reachable, but you should feel
rewarded for completing the task.
An unchallenging goal, too easily met, will leave
you feeling unsatisfied. Set yourself a HOG (Huge
Outrageous Goal) and then pare it down to
something you believe to be realistic yet rewarding.
Write at least one goal for this challenge.
1. State a specific measureable goal
2. Define and describe the activities you will
complete to reach the goal, and
3. How you will measure if you reach the goal by the
end of the course.
Feel free to contact Kat email@example.com with questions about your goal.
S.M.A.R.T. Goals are:
The Rockport Fitness
1 Mile Walk Assessment
This activity will assess your cardio-
respiratory (aerobic) fitness.
1. You will need a watch with a second hand or a stop watch to
record your time to the nearest second.
2. Comfortable walking shoes or cross-trainers are best for
3. Find a level, measured track or use the CSI circle. It is very
important that you use the same path for both the pre and
4. Warm up with 5 minutes of walking.
Rockport Fitness Site…
5. Walk 1 mile as fast as you can, maintaining a steady pace.
Note the time you begin the walk.
6. When you complete the mile walk, record your time to the
nearest second and keep walking at a slower pace. Count
your pulse for 15 seconds and multiply by 4, then record this
number. This gives you your exercise heart rate per minute
after your walking assessment.
7. Go to: http://walking.about.com/library/cal/ucrockport.htm and
enter your results at this web site to determine your fitness
Walk and Roll!