 Brisk walking is a low-risk workout that one can do anytime, anywhere.
If you enjoy walking in the company of others, the upcoming One Community Walk is the thing for you. It is a nationwide mass walk event to mark 50 years of the People’s Association. It is also to mark the Youth Olympic Games that will be held here from Aug 14 to 26. Dr Robert Sloan, the deputy director of physical activity at the Health Promotion Board’s Adult Health Division, has some tips for brisk walkers who are planning to join the event. Before the walk
■ Have a nutritious meal at least two hours before.
■ Get seven to eight hours of sleep the night before.
■ Do warm-up exercises (above). They increase the blood flow to the muscles and help decrease the likelihood of injuries during the main activity.
■ Wear shoes that are comfortable, sturdy and lightweight and clothes that are light, loose and comfortable.
■ Wear a cap or hat and apply sunblock lotion. During the walk
■ Always begin at a slower pace and pick up speed after five minutes.
■ Maintain proper walking posture: Look straight ahead, do not tuck in the chin, keep shoulders relaxed and the back straight.
■ Swing arms rhythmically with elbows flexed at about 90 degrees and hands loosely clenched.
■ Land with the heel first when stepping forward, then roll the foot towards the toes. Push off using the ball of the foot.
■ To ensure you are walking at a moderate intensity, maintain a pace that causes your breathing to increase such that you can talk but not sing.
■ Drink enough water.
■ Look out for signs of over-exertion including dizziness, paleness, muscle strain, irregular heartbeat, nausea, chest pain, lower abdominal pains and lack of coordination. If you feel
ill, slow down and stop walking.
■ Slow down in the last five minutes of the walk. After the walk
■ Drink some more water.
■ Cool down by walking at an easy pace such that your breathing rate becomes deeper and slower and you have enough breath to sing.
■ Finish up with some easy stretching |