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— By Birgitt Haderlein Owner of To Fit You, Wellness coach/Fitness Consultant —

I got some really great feed back on my article in last month’s newsletter which focused on a walking program for all. Are we ready to let go of the dog days of summer? I know I am. Yet it has been amazing how many of you I have seen walking around the neighborhood this past month. This tells me we are committed to being a healthier and happier community in spite of this heat.

Now that you have some idea about how to start a walking program and have some idea of your technique, let’s talk about walking safely in and around the neighborhood.

Walking outside is a great way to enjoy some fresh air and get some exercise at the same time. Before you head out the door here are some safety tips you may want to consider.

Find a buddy. It can make the time more fun and motivating. But more importantly there is safety in numbers. If you cannot find a buddy that day let someone know what time you will be back and the route you are walking.

Wear clothes that are light colored if walking early morning or late evening. There are many clothes that have reflective materials built into them from shoes to shorts hats etc. This will help oncoming traffic see you and walk on well-lit streets as much as possible.

Walk facing traffic. Especially if there are no side walks the rules of the road say walk against the traffic. This way you can see the oncoming cars or any potential danger coming your way.

Vary your route. This is important for safety and enjoyment. It is much more interesting to experience different surroundings and a great way to meet your neighbors. This keeps anyone from memorizing your route.

Be aware of drivers. Do not assume that a driver can see you or that they know the rules of the road. Be cautious of driveways. Most drivers are looking for oncoming cars not walkers.

Be aware of your surrounding. Watch for cracks, holes, cars and bikers. You get the point, it can be very easy to trip and fall and especially dangerous if you are by yourself.

Here are a few things every walker should bring or not bring.

What to bring.
Carry pepper spray and a phone with an alarm. And walking stick of some sort in case you need to fend off a dog. Take muffin with you, she needs the exercise too and it keeps you safe. Always carry your I.D. in case of injury.

What not to bring. Do not wear any jewelry, expensive watches or headphones. They can prevent you from hearing oncoming traffic or someone behind you. Pay attention to your surroundings. Your safety deserves it.

So, have fun, get out and walk. This will make your experience fun and enjoyable and most of all safe.

Read more at the To Fit You blog. I will be posting tips, links, articles, and other items related to health and fitness.

My name is Birgitt Haderlein, president of To Fit You. I do wellness coaching and personal training. I am excited to do my first article for the Lazybrook newsletter. It was great to see everyone at the last civic club meeting. I really want our community to be healthier and happier by spreading the word to as many of you as I can. I hope I was able to inspire some of you to start an exercise program. For those of you who were not able to make it, we went over exercises and stretches for some of those very important muscles. You know, the ones that help you get up off the chair and out of the house.

If you’re not predisposed to participating in strenuous athletic activity, thank goodness for a walking program. It has finally been recognized as an exercise that has come into it’s own. Research has shown that even slow walking offers health benefits. But if you are trying to lose weight you will need to do more than a leisurely stroll. You will need to challenge your heart and lungs to a point where your breathing is labored but you’re not out of breath.

There are 4 good reasons to start a walking program.
1. It is easy to get started and you can do it anywhere and anytime of the day
2. Burns calories and helps you manage your weight
3. Improves circulation, tones muscles and strengthens bones
4. Improves Happiness quotient

Not only does fitness walking do good things for your body; it’s great for your mind, too, according to Prevention’s Practical Encyclopedia of Walking for Health. Research has shown
that walking boosts mental performance, improves psychological well-being and enables you to solve problems, manage stress and reduce anxiety. Just think of walking as your personal therapist.

Walking Techniques
Proper walking posture allows your body to move smoothly and efficiently.
• Walk “proud” with your head up and eyes focused ahead.
• Keep your shoulders level, pulled back and down
• Lift your chest and contract your abdominal muscles, pressing them toward your spine.

Proper technique will help you walk longer and stronger. According to the Reebok Bodywalksm program, you should
apply these guidelines at each step:
1. Touch the ground heel first
2. Roll forward through the arch, over the ball of your foot to your toes, which push off to start another step.
3. Carry your arms at 90 degree angles, and pump them forward and back rather than side to side.

Go early or later in the day when it is cooler. Drink plenty of fluids. If you’re something of a procrastinator, call a friend or a neighbor to go with you. If you won’t do it for yourself you might do it because someone else is holding you accountable.

Look for me in the neighborhood, I walk twice a day, sometimes with dogs and occasionally with my new friend Vic. If you see me and have a question, please feel free to stop me and ask.