Up and Coming Weekly is a weekly publication in Fayetteville, NC and Fort Bragg, NC area offering local news, views, arts, entertainment and community event and business information.
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WWW.UPANDCOMINGWEEKLY.COM OCTOBER 13-19, 2021 UCW 53 FITNESS With the beautiful days and cooler weather, fall beckons us to be outside and walk. e most popular exercise in the U.S. is walking, and a person can average walking 65,000 miles in a lifetime which is equivalent to walking three times around the earth. Walking is a minimal impact, mod- erate intensity exercise and one that you can do alone or socially. Walking can be beneficial for your health, well- ness, put less stress on your joints and can be an opportune time to gather your thoughts and clear your mind. A good pair of shoes that are not stiff are essential for the flexibility to roll from heel to toe and a good arch and heel support to avoid injuries. If you do not presently have a suitable shoe for walking seek the advice of a professional for proper shoe fit and sock choice. Walking is something that is easy to start for a fitness regimen beginning with five to 10 minutes each time you go out and suitable for most fitness levels. e average walking time per mile is fifteen to twenty minutes. e three sequences of warmup, walk and cool down are important for best results. Walking with good form can improve your balance, posture and lessen chance for injuries. Warmup — Preparation should be- gin with a warmup of five minutes or more to elevate your heart rate, body temperature, warm your muscles, increase your range of motion and prepare your joints. It should include shoulder rolls, light marching, ankle rolls, flexing and pointing your feet. If you do not have the time to warm up begin your walk slowly and gradually increase your pace. Walking — Walk with your shoul- ders relaxed and down keeping your head up and looking forward. Your hips should shift slightly from side to side swinging your arms and walk with a stride that is comfortable for you while engaging your core. Take your breaths in through your nose and out through your lips in a consis- tent manner. Allow yourself time to decrease your pace toward the end of your walk to gradually bring your heart rate and breathing down. Cool Down /Stretch — Do not skip the stretch! A cool down is essential for the body's time to re- cover, reduce soreness and should include static stretching of your muscles 20 to 30 seconds for each group. Stretches include standing quadriceps, calves, ham strings, hips, glutes and shoulders. Add a challenge to your walk — If you have been walking for a while you might want to consider adding a chal- lenge to your walk without increasing your miles and adding more cardio. e perceived rate of exertion is a good indicator of your cardio inten- sity. Level one is ease of conversation, level two is short sentences and level three is your maximum which consist of few or no words. Mix up your walk with variety add- ing these examples: increased cardio burns more calories, swing your arms with more intensity, shave the time off your walk by increasing your pace, increase and decrease your pace in segments. Make a one-month walk- ing plan with variation on the days you walk and a goal. Once you have reached your goal move on to more distance and/or hills. Breathe the crisp fall air, enjoy the foliage, stay hydrated before during and after, listen to great music, put your shoes out as a reminder, layer your clothing for cool days, walk against the traffic, challenge yourself, talk about it on social media and keep a journal of your progress! Fall is a great time to enjoy walking by CYNTHIA ROSS CYNTHIA ROSS, Personal Trainer. COMMENTS? Editor@upandcomin- gweekly.com. 910-484-6200. Serving Fayetteville and Surrounding Areas Let us assist you in launching your new career. Locally Owned Veteran Business Internationally Networked SELLING A BUSINESS? BUYING A BUSINESS? www.tworld.com/fayetteville Thomas Kelsey Ashley Kelsey tkelsey@tworld.com akelsey@tworld.com *Some restrictions and limitations may apply. Subject to credit approval and credit history. Apply Online at BraggMutual.org Equal Credit Opportunity Lender MAIN OFFICE 2917 VILLAGE DRIVE, FAYET TEVILLE D OWNTOWN 201 HAY STREET, FAYET TEVILLE C APE FEAR VALLE Y MEDIC AL FIRST FLOOR, NORTH TOWER SP OUT SPRINGS 1570 HWY. 87/24, CAMERON YOUR MONTHLY PAYMENT DRIVE DOWN Refinance Your Auto Loan With Us