Full Circle Digital Magazine September 2013 | Page 39

LET’S GET PHYSICAL • LONGBEACH PHYSIOTHERAPY Follow these tips to make your walking programme work for you: Choosing the right shoes before you start your walking programme, is a good idea. Ask your physiotherapist for advice, or visit a specialised sport shop. A pedometer, which counts the number of steps you take, is a good way to monitor your progress. You can also challenge yourself to see how far you can walk in a set time. If you are walking in an area with traffic, make yourself visible to motorists. Wear reflective clothing, or attach a small flashing light (available at sport and cycle shops) to your body. A headlamp also works well in the dark. Also, be sensible, and stay on the pavement or grass verge and always walk facing oncoming traffic. Choose a safe route. If you can’t get away from traffic, choose a route with a sidewalk or pathway. Also choose a route with a minimal number of hills when you start out. As you get stronger and fitter you can add hills in with less risk of injury. The best walking surfaces are flat, firm, and not too hard, such as grass and dirt paths. If you want to start walking for exercise you may want to think about the frequency, the intensity, and the duration of the exercise. A simple way to find out what your maximum heart rate is, is to subtract your age from 220. For example, the maximum heart rate for a 40-year-old would be 220 - 40 = 180. For best results, exercise in the recommended 60 – 80% zone of your heart rate. Keep in mind, though, that the above numbers are just a general rule of thumb and it is always a good idea to check with your physiotherapist or health professional before starting an exercise program. Frequency The frequency is how often you are walking per week. If you are just starting, try to walk 3 – 5 times per week and increase the frequency as you get fitter. Duration Most health experts recommend at least 30 minutes of physical activity every day. If you cannot set aside at least 30 consecutive minutes in your day, then split up your time in smaller chunks. As long as it adds up to at least 30 minutes each day. Info from South African Society of Physiotherapy Intensity A brisk walk that elevates your heart rate is recommended. You can moni ??????????????????????????????????????????????????????????????????????()]???????????????????????????????????????????????????????????????%?????????????????????????????????????????()1?????????A?????????((?? ????? ?????1????????? ??????Y???????Q??????((??????????()??????????????????????()A???? ????M?????) ???????????????????????????A??????????????????????????????????M????????????????????????????????????????????????????????????A?????????????? ??????????????!????????????????????????????????????????????????????????????????()?????????????????()??????????????????????????I?? ????????9????]???????????????????????????????Q???????M??????????1???-?????M??????-?????M??????????????????????????????????I??????????????????????????????????????H??????????????????????????????????????????????????????????????????????????????()U10? %I 1?%%Q0?5i%9?MAQ5 H?????()=H??I?MU M I%AQ%=8((