Vim & Vigor - Fall 2013 - North Mississippi - (Page 13)

18 POWER UP. 19 ENTER AN EVENT. Power walking—striding with quick, compact steps and a powerful arm swing at chest height—gives you a full-body workout. Find a fundraising walk or run/walk—such as an AHA Heart Walk, ACS Relay for Life, Walk MS, Avon Walk for Breast Cancer or Race for the Cure—to add a goal and purpose to your daily walks. 20 DO A CIRCUIT (INDOORS). After every few minutes of walking on your gym or home treadmill, step off to do a different exercise, such as crunches or dumbbell lifting, then immediately resume walking to keep your heart rate up. 21 DO A CIRCUIT (OUTDOORS). Try doing a nonstop cardio/strength “circuit” outside. Find a park or bike path with parcourse or FitTrail equipment, or improvise by doing midwalk exercises using lampposts, lawns and logs. 22 GET SMART. 23 YOU BET. 24 TAKE A HIKE. Listen to audiobooks by downloading them to your MP3 player or streaming them to your smartphone. You could even learn a foreign language. Plunge into the new phenomenon of “social betting” by staking money on achieving your walking goals on sites like stickk.com or gym-pact.com. ONLINE DOG/HEADPHONE PHOTOGRAPHY BY THINKSTOCK Don’t wait for your next vacation or road trip; explore the trails at nearby county and state parks. Consider using hiking poles to engage your upper body and enhance your balance on hikes. Get Moving Today Treat Your Feet You probably don’t need to buy anything new to wear if you’re just getting into walking. Sports apparel isn’t essential. Just wear loose-fitting, comfortable clothing, and be sure to layer up when it’s cold—you can tie the outer layer around your waist once you start sweating. The most important item for walking is your footwear. “The best shoe for both comfort and injury protection is a quality, name-brand running or walking shoe,” says Edwin Crenshaw, a personal trainer and fitness coordinator at the North Mississippi Medical Center Wellness Center in Tupelo. “These shoes use the most technologically advanced materials to provide cushioning, arch support and heel support, and the proper amount of flexibility in the forefoot.” Crenshaw advises against wearing boots or open-toe, dress or tennis shoes on walks, which can cause pain, blisters or even injuries. It’s best to wear synthetic or blended, moisture wicking sports socks as blister protection. 25 PREP FOR A TRIP. 26 TRY RACEWALKING. 27 WALK + RUN. Plan a trip with your spouse or family that’s focused on walking or hiking, or book a walking or hiking vacation. If brisk walking becomes too easy, switch to racewalking form—you’ll go even faster and get a great workout. Learn how in a beginners clinic (check racewalking.org). If walking at any speed feels too easy, gradually phase in short segments of jogging (wear running shoes). For help starting an exercise program, visit any NMMC Wellness Center location. Certified staff will help you come up with a plan that fits your abilities and needs. Visit www.nmhs.net/wellness_centers.php for more information. FAL L 2013 13 http://www.stickk.com http://www.gym-pact.com http://www.racewalking.org http://www.nmhs.net/wellness_centers.php

Table of Contents for the Digital Edition of Vim & Vigor - Fall 2013 - North Mississippi

Vim & Vigor - Fall 2013 - North Mississippi
Opening Thoughts
Recognized for Excellence
Step It Up
Your Mightiest Muscle
Well, Well, Well
Are You Doing More Harm Than Good?
Is Your Shut-Eye Serving You Well?
Kate Middleton, the Duchess of Cambridge
Anatomy of an ER Visit
Next-Gen Surgery
Attack From Within
Virtual Health
Working for You
Catch the Spirit

Vim & Vigor - Fall 2013 - North Mississippi