Walk The Talk

Why not join our “Making Tracks” challenge?

We're seeking likeminded individuals who want to partake in a 10,000-steps-a-day fitness goal or who just want to “make tracks” walking. Although it’s about discipline, flexibility and commitment, more importantly, it's about “social locomotion”, having conversation, encouragement and some laughs while on the road to becoming a healthier you. Walking together can make a big difference in your success toward Making Tracks.

WHERE TO START:

Invite your neighbours, friends or family out for a walk ‘n talk with you. Choose a safe, familiar location, and don’t over-do-it your first time out. Try to schedule your walks ahead of time—this will help you keep your fitness commitment.

For the new walkers…

…start off slowly. Walk 1 to 3 times a week for about 15 minutes. In the following weeks when you're comfortable enough add 5 to 10 minutes extra, increase your speed and/or the number of days you walk.

If you’re more experienced…

…increase the number of days you walk, the time and your speed. If you are at 15 to 30 minutes 3 to 5 times a week work towards 30 to 60 minutes a day. Remember to warm up your body before increasing your speed. Do a posture check about every 5 to 10 minutes.

Self-Talkin’ the Walk

There’s a constant battle raging inside our heads between our positive and negative “self-talk”; an incessant chatter that never ceases. We’re heavily influenced by these “inner voices” which have a strong opinion on just about everything! We’re constantly picking ourselves up or putting ourselves down in the flow of our mind’s dialogue. When it’s negative, we’re zapped of willpower and self-confidence, turning our best efforts into struggles. When it’s positive however, our bodies and minds benefit from a boost…to our mood, focus, encouragement and endurance. So tune in to this voice, for a pick-me-up instead of a put-me-down!

Many things in life require encouragement and commitment, especially when confronted with fresh challenges or learning new skills. Take quitting smoking for instance or joining a gym; these things require that we adjust our habits and set new routines. But the power of our old ways is strong and it can be a struggle to “stay on track” or “stick with the program”. It takes conscientious effort and stamina to bring about change, both externally and internally. For some, these changes are easy and quickly become standard; for others, there must be a “gradual easing into” with constant reinforcement of why there needs to be change in the first place. Becoming a regular walker is no different and if you haven’t been one, you’ll need some positive self-talk to keep you stepping toward your goal.

Become A Sole Survivor!

Before you march right into a walking (or any exercise) program, your feet will need some consideration and loving kindness. While this may not be earth shattering news, many of you who have experienced foot ailments know how really important our two flesh and bone biomechanical pads are. Professional athletes and the average person alike can quickly be put out of commission and into sheer misery by a single foot injury. Who of us doesn’t know how aggravating even a mere toe or heel blister can be? That being said here are a couple hundred thousand reasons to become foot smart.

Each foot contains a complex matrix of 26 bones, 33 joints, over 100 ligaments/ tendons along with well over a hundred thousand sweat glands, blood vessels and nerves. About ¼ of all the bones in your bodies are located right there in your shoes, and they work mercilessly to absorb hundreds of tons of force during a normal day. 2.5 inch heels add approximately 75% increase on average footload. Wonder why women have four times the foot problems of men? Never-the-less, an average person will walk 80,000 – 100,000 miles in a lifetime with about 1800 strikes for each mile walked. These poor suckers take a beating no matter how you hoof it.

So now you have more reasons to take care of the pair, but lets not tippy-toe around the subject--some of our feet just look like hell. They aren’t the first and only thing on our minds, but if any of you have been shopping lately you will have noticed sandals and flip-flops already glaring back from storefronts. Yikes! How many of you out there are ready to bare your soles to the world? Certainly not me! Many of our tootsies have not been treated tenderly and are suffering winter neglected. Spring arrives with a smack when we are so far gone in the foot department that we’re almost too embarrassed to go get a pedicure. Then we end up slathering on some cream, at the last minute so our feet don’t look too much like the bad lands of Utah. Sorry, but some of us should be embarrassed to go summer shoe shopping!