Walk Talk Series
Day 17 – Walking Clothes and Vitamins Naturally
How are your feet doing?
Did you buy a new pair of shoes or moisture wicking socks for your walks?
Think loose, breathable, and layered. Layer your clothing for comfort – rather than wearing a thick sweatshirt and becoming sweaty after the first 10 minutes, wear a t-shirt under a windproof jacket. For colder weather, dress in three layers: a wicking under-layer, an insulating middle layer and a windproof/water resistant jacket.
You could just step out the door wearing anything that won’t get you arrested, but to walk comfortably you should learn to layer.
Base layer: The base layer is next to the skin and should be of a fabric that draws sweat away from the skin so it can evaporate and cool you without making you feel wet and clammy. Cotton should be avoided as it retains your sweat and doesn’t release it to evaporate. For cold weather, look for polypropylene (Capilene, Thermion, Thermax and Thermastat) or silk undershirt and long-johns. For warm weather, look for CoolMax, Supplex, or polyester microfiber.
Insulating layer: In cooler weather, this layer adds warmth and allows you the option of removing it as you warm up. This layer could be a shirt and pants of wool, fleece, pile, or down. Don’t overdo it – you will be warming up as you walk, so save the down vest for truly cold days.
Outer layer: This layer protects you from the elements, and can also be removed as you warm up. A windproof and water-resistant jacket worn loosely is a good outer layer. For rain gear, look for fabric treatments that still allow your body to breathe, such as Goretex or Ultrex. These are more expensive than a rain slicker, but when out walking you will discover you are as wet from your own perspiration as from the rain unless your outer garment breathes. A breathable jacket allows the sweat to evaporate and keeping the rain from penetrating through the jacket.
- 25-45 minute walk at a comfortable pace, concentrating on your walking form
- Warm up with 5 minutes at a very easy pace
- Stretching 5 minutes
- Now resume your walk at a comfortable pace
- Good posture
- Use your arms
- Strike with your heel and roll through each step, pushing off with your toe
- Stride is longer in back than in front
- End with 5 minutes of gentle stretching.
If you are an advance walker, try this walk once per week. It will help build your speed ability and technique.
Economy Speed Walk
- Start at an easy pace for 5-10 minutes
- Stop and do a stretching and flexibility routine for 5 minutes
- Resume at comfortable pace for a minute
- Walk as fast as you can for 30 seconds
- Slow to a comfortable pace for 2 minutes
- Repeat the fast-30 seconds/slow 2 minutes 8-12 times
- End with 5 minutes of gentle stretching and flexibility exercises
Eating a variety of foods with plenty of fruits and vegetables is the best way to get the micro-nutrients that you need. They only put a few things into vitamin pills – your body needs the whole variety found in the fresh food itself.
Instead of reaching for the newest vitamin or supplement or herb to cure your ills, just eat a good balanced diet with plenty of fruits and veggies – carrots and sweet potatoes will give you plenty of beta carotene plus many other antioxidants that will perhaps work together more “naturally” than popping a concentrated pill.