Tips to Prepare for the Fall Just Walk Berlin

Tips to Prepare for the Fall Just Walk Berlin

fall-just-walk-berlinCome enjoy the fun at the 6th Annual Fall Just Walk Berlin held in Berlin, MD. This year’s event takes place on Saturday, November 11th, from 8:30 am to 11 am at Stephen Decatur Park, at Route 113 and Tripoli Street. It’s a free fun walk held in cooperation with the Berlin Parks Commission and the Worcester County Health Department.

The walk begins at 9 am with registration beginning at 8:30 am in the park’s main parking area. Different routes will be mapped out for a one-mile, two-mile or three-mile walk. Each walker will automatically be entered to win raffle prizes, health screenings and more.

Walking is Good for Your Health

Walking is beneficial to your health and there are numerous reasons you should be walking every day. But, just like every other exercise program, you should begin slowly and work your way up to a longer routine. If you haven’t been walking, and you plan to take part in the Fall Just Walk Berlin fun walk, it’s time to start getting ready … today!

Begin by making sure you have comfortable, good-fitting walking shoes and a good pair of athletic socks. Your walking shoes should provide stability, adequate cushioning and traction. They should fit well to prevent the formation of calluses and blisters. In addition, they should be appropriate for your foot’s length and width, and for your foot’s type of arch. Poor fitting shoes are the source of many problems. Having the right shoe will help you enjoy the walking experience.

If you haven’t been walking, begin slow and easy. Start by walking down the street for ten minutes and then head back, for a total of 20 minutes. Easy, right? The next week increase the total time by five minutes, for a total of 25 minutes. The following week add five minutes more. Keep adding five-minute increments until you’re walking for the length of time desired.

After you have reached this target and have done so for several weeks, then you can begin to improve the speed of your walks. Slowly pick up the pace, gradually increasing the distance covered.

If you’re walking for general health purposes, your aim should be to walk four to six days a week for at least 30 minutes per day.

If you want to improve cardiovascular fitness, walk three to four times per week, 20 to 30 minutes at a fast pace. Your breathing will be harder, but you should still be able to carry on a conversation.

If you are walking to lose weight, walk 45 to 60 minutes minimum at a moderate to brisk pace five days a week.

In all cases, be sure to increase the length of time and your pace slowly to prevent injury.

How do you know if you are walking too fast? If your breathing prevents you from being able to have a conversation, you are walking too fast. Stop and do a few stretches to catch your breath, and then resume your walk at a slightly slower pace.

Posture is important while walking. Hold your head up straight – think of elongating your body. Your shoulders should be down, back and relaxed – not slumped forward. Tighten your abdominal muscles and your buttocks.

Be sure to drink plenty of water before, during and after your walks.

If you have any health concerns or medical conditions, be sure to check with your doctor before beginning any new exercise routines such as walking.

Stretching is Very Important

Stretching is important and should be done both before and after you walk. Stretching will make you feel better and will help prevent injuries and soreness after your walk.

Don’t bounce while performing the stretches; instead, stretch until you feel the pull and then hold each stretch for ten to twenty seconds. Hold onto a walking stick or a stable object for balance, if needed, while performing stretches.

Begin by warming up for a few minutes. March in place or walk slowly while gently swinging your arms. Then do stretching exercises before walking. Repeat each exercise five times with a ten to twenty second hold on each repetition.

The Arthritis Foundation offers an excellent set of stretching exercises for walking that can be performed easily by anyone of any age.

After your walk, cool down by walking slowly or in place while swinging your warms and then stretching again.

Life at Gull Creek

An active lifestyle is important to us at Gull Creek, and we work hard to promote wellness in mind, body and spirit. It’s one of the points in our mission statement. Although we have served seniors living on Maryland’s Eastern Shore for 30 years, we continue to work hard to be the best, and it shows! We have been named Best Assisted Living Provider in Worcester County in Coastal Style Magazine’s Best of 2017 and 2017 Best Assisted Living Service from Berlin to Ocean City by The Metropolitan Magazine. Contact us to learn more