| Everyday Exercises | Walking | Exercises to Avoid | FAQ'S |

Cardio-respiratory or aerobic fitness is important to all individuals regardless of age and its attainment should be the goal of any exercise program.

Much research has shown that cardio-respiratory fitness can be improved by regularly raising the heart rate to a good working level for a period of between 15 and 60 minutes. Walking is by far the best activity to achieve this.

Walking is the single most readily available activity for the older person as it is enjoyable, inexpensive and requires little skill. Walking is a great social activity. You can walk with a friend, join a club or you may prefer to walk alone. Whatever you do, the aim is for comfort and enjoyment while keeping active.

Before getting started, see your doctor if you: have not been active for some time, have a history of heart disease or chest pains, have diabetes, are very overweight, are a smoker or have high blood pressure.

The following information has been specifically designed to introduce older people to a progressive walking program, which if followed, could result in considerable personal cardio-respiratory fitness improvement.

Regardless of how fit you believe yourself to be, everyone is advised to start gradually and follow the recommended levels in this guide.

As with any physical fitness program, certain guidelines should be followed before commencing.

• Contact should be made with your doctor prior to commencing a program. A brief medical check-up will ensure that it is safe for you to proceed with an exercise program.
• 'Loose' fitting clothing should be worn, together with comfortable walking shoes or sandshoes.
• Postpone your walk if you have a temporary illness or when the weather is extremely hot or humid.
• Stop walking and consult your doctor if any of the following occur: Nausea, Dizziness, Breathlessness or tightness in the Chest.
• All participants are encouraged to monitor their walking program by recording progress in this booklet.
• Walk in safe areas and with a partner, if possible.

Enjoy your Walk!

Conversation test

A good field test, known as the conversation test, can be used to determine if you are walking at the correct pace. If you cannot carry out a conversation without having to gasp excessively for air, you should slow down, as you may be walking too quickly. This simple test should be used throughout all levels of the program.

Time spent at each level

The time spent at each level is a matter of experimentation. If you cannot handle a particular level simply go back and spend more time at the previous level.

Intensity

The intensity at which you walk is best monitored by your heart rate during exercise. During all programs the walk should result in a heart rate within 10 beats of your target heart rate and with an overall bodily feeling that the exercise is "slightly hard".

The target heart rate is obtained by subtracting your age from 200.

The target heart rate together with the conversation test are valuable in ensuring that you are gaining the most from your walks, whilst at the same time, not over- exerting yourself. If you are walking at a comfortable pace but cannot reach your target heart rate, try swinging your arms more vigorously. This usually results in a higher heart rate.

Measurement of Heart Rate and perceived Exertion

Heart rate can be measured by placing the tips of the first two fingers lightly adjacent to the adam's apple or on the thumb side of the palm side of the wrist. Stop walking to take your pulse. Count the number of pulsations within the first 15 seconds after you have stopped walking. Multiply the pulsations by four. The result will give you your heart rate per minute.

Any evaluation of perceived exertion should consider the overall body feeling and not specific areas, therefore emphasising the stress on the heart and lungs rather than on local muscle fatigue.

The best advice is to "listen to your body". If you perceive the exercise is too difficult, it probably is! Slowing down and resting for a while is a healthy and wise reaction.

In the maintenance program the aim is to maintain the same energy expenditure per week and therefore the time spent walking (at the required intensity) per week.

In other words, when you have reached the level on the gradual progression program which you feel is comfortable for you, then it is desirable to maintain this level of walking as a regular habit. If you have a long break for any reason, eg: holidays or illness, then it is wise to return to the starter program or gradual progression program in order to attain your maintenance level once again.

How Often

Try to walk every day. Ideally, adults should get a total of 30 minutes or more of moderate exercise - like walking- on most (preferably all) days of the week. The more exercise you can do the better, providing you follow the steps discussed in this booklet.

Body Weight

Body weight is best measured once every 4-6 weeks . This is because changes in body weight will only be minor, especially during the starter program. Body weight may in fact increase, as the loss of body fat can be masked by an increase in lean muscle tissue.

Staying Motivated

Staying motivated is very difficult for some people. Try some of the following tips to help you remain active:

• Walk with a friend or in a group, or with your spouse and family;
• Use the times you walk to think - and relax;
• Plan your walks in advance;
• Vary your walks;
• Visit a national park or an historical landmark;
• Visit a friend;
• Walk the dog;
• Join a waking club.

Stretch Before You Walk

It is desirable to stretch both before and after you go on our walk. Remember the following points:

• A gentle warm up is recommended prior to stretching, eg walking around and moving the legs and arms (approximately 5 to 10 minutes);
• Ease into and out of the stretch;
• Hold the stretch for a slow count of six and repeat 2 to 5 times for each leg;
• Breathe evenly and relax;
• Don't stretch to the point of pain;
• Avoid bouncing while stretching.

Footwear for Walking

Your most important walking equipment is a sturdy, comfortable, lightweight walking shoe. If your feet feel good, you will walk well - and continue walking.

When choosing the right walking shoes, check for:

• Shoes with a tough outer layer of rubber and a soft mid- sole that runs the full length of the sole;
• Uppers of high quality, breathable material, such as leather and/or nylon mesh;
• Lace up shoes are preferable;
• Comfortable padded heel collar;
• Firm heel counter (that cups the heel) to give stability for the entire foot and leg;
• Substantial arch supports;
• Entire shoe should be designed to absorb shock;
• Well fitting toe box;
• Heel should be held in shoe, well cushioned and supported somewhat higher than the rest of the foot;
• A sole designed specifically to enhance smooth heel-to-toe motion;
• The toe box should allow ample room and toes should not be tight against any part of the shoe;
• Remember to wear cotton or woollen socks.

10 Important Tips

1. Walk smoothly, putting energy into each step and let your arms swing freely by your sides. After a while you will develop the rhythm and stride most natural for your weight and height.
2. Wear light, loose, comfortable clothing and well- cushioned flat- soled shoes.
3. Wear a hat and sun screen SPF15+ on exposed skin - avoid the hottest times of the day.
4. If you are going on a long or strenuous walk, drink water before you start and carry a supply with you - especially in hot weather.
5. If your breathing becomes uncomfortable, slow down or stop.
6. In cold weather, a hat prevents heat loss from the head.
7. A small 'back pack' is useful for carrying water, sunglasses, sun screen, snacks and items of clothing if you get too warm.
8. If you are walking when it is dark, wear light coloured clothing so motorists can easily see you.
9. Avoid walking immediately after meals and don't walk if you have a fever or bad cold.
10. You may feel some soreness in the early stage of your program. This can be overcome by stretching the working muscles before and after your walk.

Starter Program

The following is a suggested starter progression program. This program may not suit all persons and some will find they have to commence exercising at a lower level.

If you find this program is too difficult it is possible to modify it by increasing the number of times you exercise each day and reducing the length of each session until you reach the starter program levels.

Minimum time spent at each level

Age:...... 60+ (2-weeks) ........ 70+ (3-weeks) ........80+ (4-weeks)

Gradual Progression Program

The following is a suggested gradual progression program and follows-on from the starter program.

Minimum time spent at each level

Age:........ 60+ (2-weeks)....... 70+ (3-weeks)....... 80+ (4-weeks)

Maintenance Program

In the maintenance program the aim is to maintain the same energy expenditure per week and therefore the time spent walking (at the required intensity) per week, as you have attained from the gradual progression program.

In other words, when you have reached the level on the gradual progression program, which you feel is comfortable for you, then it is desirable to maintain this level of walking as a regular habit. If you have a long break for any reason, eg: holidays or illness, then it is wise to return to the starter program or gradual progression program in order to attain your maintenance level once again.

Walking for pleasure

An active way of life is important for all of us and becomes more important as we grow older. Walking at a comfortable speed improves heart - lung function. It is also good for general fitness as well as being safe, cheap and convenient. It can be enjoyed alone or with friends.

Walking is good for you

If you walk regularly you tend to:

• Feel more confident, happy and relaxed
• Control your weight better
• Have healthier blood cholesterol level
• Have lower blood pressure
• Have stronger bones (less osteoporosis)
• Be less likely to have a heart attack
• Recover better from a heart attack
• Be less likely to have a stroke
• Be less likely to develop diabetes in middle age