Walking: Great for Losing Weight and for Cardiovascular Health
- Wallace Wade Stadium — 400 meter track on west campus (4 times around = one mile)
- Al Buehler Trail — around the Washington Duke Inn & Golf Course is a moderate to advanced trail totaling 2.8 miles or 3.1 miles, including the fitness loop
- East Campus — 1.7 mile trail next to the wall around the grounds
- Duke Gardens — includes many trails for walking and jogging
- Duke Fitness Club — some gym facilities have indoor tracks, most include treadmills; discounted memberships available, for information, visit the Duke Fitness Club web site or call 684-3136, option 1.
Walking strengthens the heart, lungs, bones and joints. It helps burn calories, reduces blood pressure and cholesterol. It can help improve mood and self esteem, relieve stress, and increase metabolism.
Starting a walking program is simple and easy. Walk more by parking further from the mall, grocery store and office. To build walking into daily activities, start gradually.
Don't worry about limited time. Fitting in two 15-minute walks is as effective as walking for 30 minutes at a time. Try waking up 15 minutes earlier, squeeze in a walk at lunch, or walk before your daily ride home. Just remember to start slow, and increase your walk time in small increments.
If you are starting a walking program, check with your physician first, and wear supportive shoes.
Here's an example of a 10-week beginner walking program:
| Week | Exercise Plan | Total Minutes | Days |
|---|---|---|---|
| 1 | Alternate a 5 min brisk walk or jog with a slower 3 min | 15-20 | 3 |
| 2 & 3 | Alternate an 8 min brisk walk or jog with a slower 3 min | 20-25 | 3 |
| 4 & 5 | Alternate a 10 min brisk walk or jog 10 min with a slower 2 min | 25-30 | 3-4 |
| 6 & 7 | Alternate a 12 min brisk walk or jog with a slower 2 min | 30-35 | 3-5 |
| 8 & 9 | Alternate a 10 min brisk walk or jog with a 1 min walk | 30-35 | 3-5 |
| 10 | Alternate a brisk 12 min walk or jog with a 1 min walk | 30-40 | 3-5 |
Include a 5-10 minute warm up and cool down. A warm up prepares the body for exercise and minimizes the possibility of soreness and injury. Cooling down makes sure that your blood continues to pump and flow smoothly to the heart. Warm up with some stretches and a slow, five minute walk. As you feel your muscles get warmer and your heart rate increase, you can walk faster. At the end of your activity, slowly walk for five to 10 minutes to cool down.
Find a friend or a family member to join you, and share your healthy lifestyle!