{"id":102,"date":"2021-05-22T11:13:20","date_gmt":"2021-05-22T11:13:20","guid":{"rendered":"https:\/\/www.activeagingcanada.ca\/blog\/?p=102"},"modified":"2021-05-22T15:38:28","modified_gmt":"2021-05-22T15:38:28","slug":"put-the-spring-in-your-step","status":"publish","type":"post","link":"https:\/\/www.activeagingcanada.ca\/blog\/active-living\/put-the-spring-in-your-step\/","title":{"rendered":"Put the SPRING in your step!"},"content":{"rendered":"

by Sandra J. Hartley, MPE, EdD<\/strong><\/p>\n

Many older Canadians are anxious to get winter over with NOW. We want to get out, be in the fresh air, and feel the sun\u2019s rays. With longer days, warmer temperatures, and dryer ground on the way, you can take your first steps to a fun and fit summer.<\/strong><\/p>\n

Walking is a great way to get back into an active lifestyle. The scientific evidence just keeps flooding in — sitting for long periods of time is a dangerous thing to do. It doubles disease risk in the same way as chain smoking or being obese does.
\nTo get the most out of walking, follow these three simple rules:<\/p>\n

    \n
  1. Show up!<\/li>\n
  2. Plan your distance.<\/li>\n
  3. Slowly build your stamina.<\/li>\n<\/ol>\n

    1. Show up!<\/h3>\n

    It\u2019s ideal to go with a friend, spouse, neighbour, or your family dog. That way, you make a commitment to \u201cshow up,\u201d even if you don\u2019t feel like doing some exercise.\u00a0 Most of the time you will overcome your fatigue and do better than you expected. But if you don\u2019t show up in the spring, you may not show up at all! Now is the time to line up your walking buddy, plan your walks, and enjoy each other\u2019s company. If you haven\u2019t found a walking buddy, think about it as \u2018taking your heart for a walk\u2019.<\/p>\n

    \"Put<\/p>\n

    2. Plan your distance<\/h3>\n

    People do not always agree on the distance, the pace, or the time of day to walk. You and your walking buddy should have a plan that you are both comfortable with.\u00a0 Your first few walks should be simple and easy. If you go too hard too soon, you will get too tired and sore to want to go next time.
    \nAccording to Health Canada, even 10 minutes of walking counts toward wellness.\u00a0 If you are mobile and healthy, go for 5 minutes one way, rest or stretch a bit, and then come back for a final 5 minutes.\u00a0 Next time add another minute. Build up gradually. Once you feel confident about your pace, you and your buddy can try for a longer walk to a fun destination. Or, you can plan a hike on a community trail.<\/p>\n

    3. Slowly build your stamina<\/h3>\n

    Once you are walking several times a week for 30 minutes or more, there are many ways to \u2018load\u2019 your body so that your aerobic processes (such as breathing and heart rate) are challenged.\u00a0 Here are some examples:<\/p>\n