On Wednesday, September 26th, in honor of Women’s Health & Fitness Day, more than 1,000 groups across the United States are making women’s health a priority by hosting health and fitness events at senior centers, hospitals, health clubs, and other community locations. These events vary but will largely include noncompetitive walking events, exercise demonstrations, health screenings and health information workshops. The idea is to promote the importance of regular physical activity and overall health awareness.
According to the Centers for Disease Control and Prevention, regular physical activity such as simply walking, not only helps with weight control but also provides many health benefits including the prevention of early death and chronic diseases such as coronary heart disease, stroke, type 2 diabetes, depression, and certain types of cancer. Walking is also a proven form of cold prevention! Below, check out some of the fundamentals of everyone’s favorite basic (yet effective!) exercise to stay healthy; walking.
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Gear Up! As if women didn’t already love an excuse to shop, it’s important to have comfortable footwear. Talk to a professional or a footwear sales representative about the proper arch support, a firm heel and soles that are thick enough to absorb some of the shock. Clothing should not only be weather-appropriate but also loose fitting, and breathable.
Warm Up! Before you start stepping, it’s important to warm up so that you increase the blood flow and reduce the risk of injury. Start simple by performing 6-8 rounds of ankle circles (per ankle); 15-20 leg swings (nice and easy!); and 10-12 arm circles (per arm).
Start Up! It doesn’t matter whether you’re just beginning or a seasoned walker, it’s always best to start slow and easy. Try just walking as far or as fast as you find comfortable. Be sure to set personal goals for yourself and your family whether it’s to walk a certain amount of days per week or a certain amount of miles. Keeping track of progress will also help you to stay motivated and will serve as a good reflection tool to track improvement.
Slow Up! Remember that cooling down after each walking session will help to reduce stress on your heart and muscles so it’s important to walk slowly for about 5 minutes and then repeat stretches.
Not only will walking help women maintain their overall long-term health but in one study reported in the American Journal of Medicine, women who walked for a half-hour every day for one year had half of the number of colds as women who did not exercise. So stay healthy, take Cold-EEZE at the whenever you start to feel cold symptoms to shorten your cold and try lacing up the sneaks, grabbing the kids, the gals, the family dog or WHOEVER to prevent colds this season!
Log on to the Cold-EEZE Facebook Page or the Get Well Sooner Blog and let us know what you and your friends have planned to celebrate Women’s Health & Fitness Day this September 26th.