March Into May: Week 2

Welcome to the second week of March Into May!  The Healthy Lifestyles Staff would like to congratulate the following top three teams with the highest steps from Week 1:

1. The Village People: 13,435 average steps/person/day
2. We Can't Think of Anything Clever: 13,134 average steps/person/day
3. The Book Pushers: 13,032 average steps/person/day

(Many teams are following closely behind, so keep up the walking! Also, we are not using conversion charts this year so please count your actual steps only. DO NOT CONVERT!)

 Below are some helpful tips on avoiding injuries to help you keep walking:

Preparation helps avoid injury By Mayo Clinic Staff
Take time to prepare yourself to prevent injuries, such as blisters on your feet or muscle pain.

Wear walking shoes and comfortable, protective clothing
Before you set out, be sure to select comfortable footwear. Also dress in loosefitting, comfortable clothing and in layers if you need to adjust to changing temperature. If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don't allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you.

Warm up
Spend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm.

Stretch
After warming up, stretch your muscles before walking. Include the calf stretch, quadriceps stretch, hamstring stretch and side (iliotibial) stretch.

Cool down after each walking session
To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.

You'll be glad you started
Even though the first steps of any journey can be the most difficult, it helps to keep your goals foremost in your mind. So remember, once you take that first step, you're on the way to an important destination — better health.

Wednesday, April 7 is National Start Walking Day so keep up the great work!  

HAPPY WALKING!

Post Title : March Into May: Week 2

March Into May: Week 2,