Welcome to the late Spring Bellaonline Walking Newsletter!

Did you know that if you make small changes to your lifestyle - like walking once a week – this will add months to your life?
Walk several times a week and that changes to added years!

If you set off like a startled deer, you will soon feel tired. So at the beginning of your walking start to walk a little slower than normal and very gradually increase your pace.

This allows your body to
Adjust your breathing and your heart time to a new rhythm as you walk
Gives your muscles a chance to warm up and to be given the extra essential blood supply.
Gradually increase the length and pace of your walk.
Check out http://www.bellaonline.com/articles/art42574.asp starting to walk for more tips on beginning to walk

It's important to walk naturally, at a pace you are comfortable with.
If you are walking with a friend who is going too fast for you, then ask them to slow down or find a friend who walks at your pace.

Nothing will put you off walking more than feeling you are lagging behind or exhausted from trying to keep up with someone.


Think about your posture as you walk
Hold your head up not bent forward as this takes the strain off of your neck.
Your back should be straight as this lets your internal organs and the spine to take their natural position and helps proper breathing.

Your shoulders should be back and relaxed - this improves your balance and relieves unnecessary strain.
Your knees should be slightly bent which will reduce any jarring to your ankle, knee or hip joints.


"Walking is the nearest activity to perfect exercise".
Professor J Morris and Dr Adrianne Hardman, 1997

If you already walk then try these ideas which add another level of difficulty to your walks
Find a path that will take you up some inclines or even hills Increase the time of your brisk walking. Walk further in your allotted time


If you are moderately overweight then why not try the ten week http://www.bellaonline.com/articles/art29236.asp walking plan.

It is simple to follow and progresses in easy stages.
You are in charge of your body so give it a treat - start walking and reap the health benefits.

Not sure where to walk. If you suffer from hay fever then walk inside on a treadmill . They often have different programmes which you can set to include a slight gradient when you are ready for a more challenging walk.
Walk outside in the parks – these are good because they usually have well maintained level paths or join a local walking group.


To get yourself into a more positive frame of mind about your walking read these http://www.bellaonline.com/articles/art31090.asp tips .

If you would like to send someone a postcard, then log on to http://www.bellaonline.com/code/postcards/sec_index.asp?sec_id=301 walking postcards

Be sure to visit Walking.bellaonline.com for even more great content about Walking.
To participate in fun online discussions, this site has a bulletin board all about Walking that you can visit here -
http://www.bellaonline.com/forum/ultimatebb.cgi?ubb=forum;f=219

I hope to hear from you sometime soon, either in the forum or in response to this email message. I thrive on your feedback!

Have fun passing this message along to family and friends, because we all love free knowledge!

Here's the latest article from the Walking site at BellaOnline.com.

How to lose weight by walking
Walking will help you lose weight and make you a healthier and fitter person. These tips will help you get started and enjoy your walking and how to lose a pound a week.

http://www.bellaonline.com/articles/art39234.asp

Hellie T. http://www.bellaonline.com/site/Walking Walking Editor