Safe Walking Tips
Walking for exercise and enjoyment is Victoria's most popular sport or recreation activity. Not only is it great fun, it is low cost and can be done alone or with others. It is one of the most important things you can do for your mental and physical well being. Just 30 minutes a day can significantly improve your health.
So what are you waiting for - take a walk in Monash!
Getting Started
New walkers are advised to consult their doctor should they have any health concerns rior to embarking on a new walking program.
Benefits of Walking
Walking provides the opportunity to enjoy the many sights on offer in local parks, bushland areas and reserves located within the City of Monash. It also has a number of physical and psychological benefits including but not limited to:- Reducing body fat
- Strengthening bones and improving muscle tone
- Increasing energy expenditure by 300 calories per hour
- Promoting an overall sense of well-being
- Aiding concentration levels
- Generally making you feel great.
Clothing
Wear loose,comfortable clothing that is lightweight and offers sun protection. Shoes should be well fitted,strong,flexible with cushioning and low heels. Remember to keep warm during cooler weather, and wear hats, sunglasses and sunscreen in warm weather. There is no bad weather for walking only bad clothing!
Walking with Care
- When crossing roads, remember to Look, Listen and Think.
- Where possible, cross at pedestrian crossings or at locations where you have a clear view of all traffic and where drivers can see you!
- BE SEEN! Wear light coloured clothing, and at night a reflective aid is useful.
- Walking with someone is safer than walking on your own. Encourage family, friends or a neighbour to join you.
Before and After Your Walk
Warming up and cooling down are very important aspects of your exercise routine. The warm up should introduce the body gradually to the exercise ahead, while the cool down should gradually ease the body back to resting state. Stretching should include; gently touching your toes, swinging your arms, jogging on the spot and deep breathing. Such exercises should take approximately 5 minutes.
Tips on Stretching
- Ease into and out of the stretch
- Avoid bouncing
- Don't stretch to the point of pain
- Hold the stretch for a count of ten, repeating twice or more
- Breathe evenly and try to relax!
Things to Remember
- Remember to take and DRINK PLENTY OF WATER, before, during and after exercise, particularly on hot days or when you feel dehydrated.
- Try to avoid exercise during extreme heat, coldness and humidity.
- Listen to your body! If you feel tired or ill, your body is telling you that it needs a rest.
- Most importantly... HAVE FUN!
Reviewed: 24 April 2008
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