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Walking tips
Walkingisanexcellentformofexerciseforpeopleofallagesandabilities.Startyourwalking programgradually,increasinglengthandpaceasyougetusedtoit.Thefollowingsuggestions mayhelpyoutoincorporateregularwalkingintoyourlifestyle.
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General walking tips
Ifyouhavenotwalkeddistancesforsometime,youshouldstartslowly.Increasethelengthand paceofyourwalkgradually.Herearesometipsonhowtogetstartedandhowtopreparefor walking. Warm-up activity startslowly,doafewwarm-upexercisesandstretchesfirst.Dont walkimmediatelyafterabigmeal. Build activity slowlystartwitha20minutewalkthenincreasegradually.Trytowalkat leastthreetimesperweek. Use the correct techniquewalkatasteadypace,swingyourarmsfreelyandstandas straightasyoucan.Yourfeetshouldstepinarollingactionfromtheheeltothetoe. Shoes and sockswearthickcomfortablecottonsocks.Sensible,comfortableand lightweightshoeswithsupportarebest. Weatherwearsuitablewarm,lightclothinginthewinterandcool,comfortableclothes inthesummer.Dontforgetyoursunscreenandhat. Water drinkwaterbeforeandafteryourwalk.Takewaterwithyouonyourwalk, especiallyinwarmweather. Cool downmakesureyoucooldownafteralongfastwalk.Doafewstretching exercises.
Children
StatisticsshowthatAustralianchildrenarelivingincreasinglysedentarylives.Suggestionson encouragingyourchildtoenjoyregularwalksinclude: Ifyourchildfindstelevisionandcomputergamesmoreinterestingthanexercise,consider gettingthemadog.Yourchildsdesiretoloveandcarefortheanimalmayencourage themtotakeitonregularwalks.Remember,though,thatdogsarentpermittedinmost nationalparksandotherconservationreserves. BoostyourchildsinterestinoutdooractivitiesbyvisitingsomeofVictoriasscenicareas andorganisingfunactivities,suchassailingonAlbertParkLakeorcampingforthe weekendatWilsonsPromontoryNationalPark. Encourageyourchildsinterestinnaturethroughbooksandwebsites,thenfollow-upwith fieldtripssotheycandiscovertheirfavouriteanimalsorplantsforthemselves(andenjoy thehealthbenefitsofwalkingatthesametime). Schedulearegularfamilywalkthisisagreatwaytopassonhealthyhabitstoyour childrenandspendtimetogether,whilegettingfitatthesametime. Whenwalkingwithchildren,makesuretherouteandlengthoftimespentwalkingis appropriatetotheirage.Approximately1kmperbirthdayisagoodruleofthumb.For example,afouryearoldcanbeexpectedtowalkupto4km,withplentyofrestbreaks. Startgoodhabitsearly.Takeyoungbabiesandtoddlersforwalksintheirpram.Asthey getolder,encouragethemtowalkpartoftheway. Lookforself-guidednaturewalks,whichhavebeensetupinmanyparks.Youngerchildren enjoylookingforthenextnumberedpost;olderonescanlearnabouttheplantsand animalsofthepark,andperhapstakephotosorrecordtheirexperienceinotherways.
Seniors
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Regularweight-bearingexercisecanimprovecardiovascularfitnessandbonestrength,reduce excessbodyfatandboostmusclepower.Walkingisanexcellentformofexercisefortheelderly, sinceitislowimpact,freeandhighinhealthbenefits.Suggestionsinclude: Seeyourdoctorforamedicalcheck-upbeforeembarkingonanynewfitnessprogram, particularlyifyouareoverweight,haventexercisedinalongtimeorsufferfromachronic medicalcondition. ContactParksVictoriaon131963orvisitwww.parks.vic.gov.auforinformationonsuitable parksandreservesinyourarea.Issuestoconsiderincludeaccess,terrainandthenumber ofparkbenches Considerjoiningawalkingclubspecifictoyourneedsandagegroup.ContactVICFITfor furtherinformationontheirneighbourhoodWalkandTalkprogram,orcontactyourlocal council. Considerstartingupawalkingclubofyourownwithfriendsandneighbours.
People with disabilities
Peoplewithdisabilitieswillalsobenefitfromregularexercise.Suggestionsinclude: Seeyourdoctorforamedicalcheck-upbeforeembarkingonanynewfitnessprogram. ParksVictoriacanprovideinformationaboutwhichparksandreservesofferspecialaccess (suchaswheelchairaccess)andfacilities.Checktheirwebsite,asmanyparkshavebeen givenanaccessibilityrating,orcall131963 VICSRAPIDVictorianSportandRecreationAssociationforIntellectualDisabilityruns sportingandrecreationalprogramsforpeoplewithdisabilities(particularlyintellectual disabilities)ofallages. Anable-bodiedpersoncanhelpsomeonewithadisabilitytobetterenjoytheir neighbourhoodwalkorbushwalk.Forexample,asightedcompanioncanwarnavisionimpairedpersonofupcomingobstacles. Nationalparksallowguidedogs,althoughdomesticdogs,catsandotherpetsarestrictly forbidden.
Where to get help
Yourdoctor Yourlocalcouncil ParksVictoriaInformationCentreTel.131963 VICSRAPIDVictorianSportandRecreationAssociationforIntellectualDisabilitywebsiteor Tel.(03)99261380 BushwalkingVictoria,Tel.(03)88464131
Things to remember
Walkingisanexcellentformofexerciseforpeopleofallagesandabilities. Prepareforawalkbywarmingup,wearingthecorrectclothingandshoes,andmaking surethatyouarewellhydrated.Warmdownafterawalk. Seeyourdoctorforamedicalcheck-upbeforeembarkingonanynewfitnessprogram, particularlyifyouareobese,haventexercisedinalongtimeorsufferfromachronic medicalcondition.
This page has been produced in consultation with, and approved by:
ParksVictoria
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Contentonthiswebsiteisprovidedforeducationandinformationpurposesonly.Information aboutatherapy,service,productortreatmentdoesnotimplyendorsementandisnotintendedto replaceadvicefromyourdoctororotherregisteredhealthprofessional.Contenthasbeen preparedforVictorianresidentsandwiderAustralianaudiences,andwasaccurateatthetimeof publication.Readersshouldnotethat,overtime,currencyandcompletenessoftheinformation maychange.Allusersareurgedtoalwaysseekadvicefromaregisteredhealthcareprofessional fordiagnosisandanswerstotheirmedicalquestions. Forthelatestupdatesandmoreinformation,visitwww.betterhealth.vic.gov.au Copyight 1999/2012StateofVictoria.ReproducedfromtheBetterHealthChannel (www.betterhealth.vic.gov.au)atnocostwithpermissionoftheVictorianMinisterforHealth. Unauthorisedreproductionandotherusescomprisedinthecopyrightareprohibitedwithout permission.
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