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When will the StartWalking III Program begin and end?
The official kickoff is April 2, 2007 and the program will run until September 28, 2007.
How do I get involved in the program?
It’s easy. Simply click on the “Sign In - Sign Up” menu item to the left.
How do I track my steps?
You will be entering all your numbers into the "Track Your Progress" Web page. You will need to sign in prior to entering steps.
How many steps do I have to record in order to receive a prize?
Postcards and country entry stamps will be available at the 26 different stages of the Orient Express. Upon completion of the program a prize will be mailed to you.
What do I need to do in order to receive a certificate?
Once you’ve reached one of the stages, you will request a stamp or postcard. When the database confirms your success, a PDF document will be emailed to you.
What if I have problems with my pedometer?
Check the instructions enclosed in the box and on the handout inside the envelope. Be sure you are wearing it properly. Attach it to your waistband to the left or right of the center of your body. The pedometer should be positioned at the top and the center of one leg.
How do I wear a pedometer?
Attach it to your waistband to the left or right center of your body.
When should I wear the pedometer?
If you can, wear your pedometer from first thing in the morning until the moment you go to bed, except when immersed in water or involved in activities listed under the step conversion chart. Try to wear it seven days a week. If your week days are regular you can begin entering your average daily steps and using the conversion chart for any additional activities outside your regular routine.
Can I get a really good workout by walking? What are the benefits of walking?
No question, walking is an excellent form of exercise. Walking burns approximately the same amount of calories per mile as does running. Walking firms up muscles and raises the heart rate, just like any other aerobic exercise. Walking also reduces stress and depression.
Often dismissed in the past as being "too easy" to be taken seriously, walking recently has gained new respect as a means of improving physical fitness. Studies show that, when done briskly on a regular schedule, it can improve the body's ability to consume oxygen during exertion, lower the resting heart rate, reduce blood pressure, and increase the efficiency of the heart and lungs. It also helps burn excess calories.
Research shows that walking workouts can help combat health problems such as osteoporosis, high blood pressure, and diabetes; and also can ease arthritis symptoms and chronic pain. Since obesity and high blood pressure are among the leading risk factors for heart attack and stroke, walking offers one way to help avoid those conditions.
Most beginning walkers report that they feel and sleep better and that their mental outlook improves.
What are the advantages of walking versus other exercise?
Walking has several unique advantages:
• Almost everyone can do it. You don't need lessons to learn how to walk. To become a serious walker just step up your pace, increase your distance and walk more often.
• You can do it almost anywhere. Almost any sidewalk, building, street, road, trail, field or shopping mall will do. The variety of settings available makes walking practical and pleasurable.
• You can do it almost any time. You can walk by yourself on your own schedule. You don't have to have a partner or team. Walking can be done at any time of the year, unlike many other fitness activities.
• It doesn't cost much. You don't have to join a club or pay fees to walk. The only equipment is a sturdy, comfortable pair of shoes.
What's a good walking technique?
The secret to a good stride is good posture. Walk with your back straight and shoulders relaxed. Keep your head up and eyes focused ahead, not on the ground. Bend your arms at roughly a 90-degree angle and swing them in a comfortable, pendulum-like motion from the shoulders. Try not to let your hands drop below waist level. To pick up speed, lean forward just a bit from the ankles—not the waist. Strive for quick, short steps rather than a lengthy stride. This adds power to your walk by allowing your back foot to propel you forward.
How often and how far should I walk?
That depends on what you want to achieve. You could simply build on the walking you already do by parking at the far end of the parking lot at work or the store, or by taking the stairs instead of the elevator. Go for a walk on your breaks or walk before or after work. Involve your family members, friends or coworkers. The cumulative effect will not only reduce your risks of disease, but also melt away a few pounds.
What if I want to see more results from walking?
If you want to see more results, begin with a program of 10- to 30- minute walks (pick a length of time that you can comfortably complete), three or four times a week. Walk at a pace that has you breathing hard but still able to carry on a conversation. Each week add a couple of minutes to each daily walk, working up to stretches of 20-45 minutes, or add a few hundred steps to your weekly total. Another option is to walk at a faster pace.
I’m trying to lose weight. How far and how often should I walk in a week?
If your goal is weight loss, aim for 45-minute sessions, five to six days a week.
How do I increase the number of steps I walk each day?
Small changes add up to big differences. Take several 10-minute walks during the day. Choose the farthest entrance to your building or park farther away or ride the bus. Host "walking meetings."
What if I have health problems? Is it safe for me to walk?
Please consult your physician or health care provider if you have any health problems or concerns before you begin a walking program or any other form of exercise.
Why should I listen to my body?
If you develop dizziness, pain, nausea or any other unusual symptom, then slow down or stop. If the problem persists, see your physician or health care provider before you begin walking again.
I find it difficult keeping up with my friends because their pace is much faster than mine. Should I push myself harder?
Don't try to compete with others, but do try to find a compatible walking buddy. Remember that even individuals of similar ages and builds have different exercise capacities. Your goal should be to improve your own performance. The most important thing is to set aside part of each day to walk. It's a practice that can make you healthier and happier.
Who do I contact if I have questions about the Orient Express that are not addressed on this Intranet site?
Please e-mail your questions to “Start Walking III.”
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