Running News

No Uninsured Walkers Allowed
I don't think it's a trend, but a reader pointed out that she couldn't participate in the <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/breastcancerwalks/p/bc3day.htm">Susan G. Komen 3-Day for the Cure</a> because they required that she have health insurance. I checked their entry form and web site. Indeed, <a href="http://clk.about.com/?zi=1/1hc&zu=http://www.the3day.org/site/PageServer?pagename=faq_2010#8">all walkers must have health insurance</a> while participating in the event. I can see the rationale because I have participated in the 3-Day Walk as both a walker and a crew member. These walks are held in several cities in the US. Walkers walk 15-22 miles a day for three days, which is a challenging distance, and heat has been a problem at several of the events over the years. Unfortunately, at each event I attended, dozens to hundreds of walkers were transported by ambulance to local hospitals for <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/fluids/a/drinkingdanger.htm">dehydration, hyponatremia, heat sickness</a> or injury. Even as a fully-prepared walker, I had heat sickness by mile 10 of my first event due to the change in climate. Luckily, my problems resolved with rest, shade and sports drink. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/library/weekly/aa051401a.htm">Step by step on a 3-Day Walk</a> The Komen site says, "You must also provide proof of medical insurance on the medical form in order to participate. Though the 3-Day for the Cure provides emergency medical services without charge, personal health insurance is needed to cover the cost of any medical care received away from the event. For example: if emergency room or ambulance transport is necessary, insurance coverage may apply. Check with your insurance company for the terms of your individual policy. If you do not currently have insurance, we suggest you obtain temporary insurance." In addition, all walkers fill out a medical form, and the event may require a physician's written consent for participation if the walker is pregnant or has certain medical conditions. Is this a reasonable requirement for participating in a walking event where you must also raise a minimum of $2300 to participate? What do you think? Would this keep you from participating? <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/03/09/need-health-insurance-to-enter-a-walking-event.htm">No Uninsured Walkers Allowed</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Tuesday, March 9th, 2010 at 07:18:25.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/03/09/need-health-insurance-to-enter-a-walking-event.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/03/09/need-health-insurance-to-enter-a-walking-event.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/03/09/need-health-insurance-to-enter-a-walking-event.htm&zItl=No Uninsured Walkers Allowed">Email this</a>

Top 10 Motivators
Bette wrote to ask me how to get her motivation back. It can be tough in this in-between season. Sick of the treadmill or walking in the mall, but the weather is still too iffy to enjoy the outdoors? Here are my <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/mindandspirit/tp/motivation.htm">top 10 ways to motivate yourself to walk</a>. Personally, I've been taking my own medicine on this. First off, I'm signed up for four half marathons in the next nine months. That has forced me to train since January and will keep me moving until winter. I have walking poles to try out and review, which gives me an incentive to get out an walk. And I have a walking buddy who is eager to get out and walk each weekend. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/u/ua/beginners/uamotivation.htm">What's your tip to motivate yourself to walk</a>? <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/03/08/top-10-motivators.htm">Top 10 Motivators</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Monday, March 8th, 2010 at 21:22:12.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/03/08/top-10-motivators.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/03/08/top-10-motivators.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/03/08/top-10-motivators.htm&zItl=Top 10 Motivators">Email this</a>

Itchy Legs?
I get itchy legs during the winter. In my case, it's dry skin, and I put moisturizer on my legs before I go out for a walk and at bedtime. Otherwise, I get itchy alligator skin. But some walkers have itchy legs that go beyond dry skin. They have <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/med/a/sensitchylegs.htm">exercise-induced itchy legs or itchy pants syndrome</a>. Do you get itchy legs? What do you do?<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/03/05/itchy-legs.htm">Itchy Legs?</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Friday, March 5th, 2010 at 10:01:25.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/03/05/itchy-legs.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/03/05/itchy-legs.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/03/05/itchy-legs.htm&zItl=Itchy Legs?">Email this</a>

10 Things I Hate
The worst day walking is better than the best day working. But today I let both you and me vent about the annoyances we encounter. <ul> <li><a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/treadmilling/a/hatetreadmill.htm">10 Things I Hate About My Treadmill</a> and <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/u/ua/treadmilling/hatetreadmill.htm">your treadmill peeves</a>.</li> <li><a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/pedometer1/tp/pedometerprob.htm">10 Things I Hate About My Pedometer</a></li> <li><a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/u/ua/clubs/badpartner.htm">Worst Walking Partner You Ever Had</a> </li> <li><a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/medfirstaid/tp/10thingstoavoid.htm">10 Things You Don't Want to See on Your Walk</a></li> </ul> <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/03/03/10-things-i-hate.htm">10 Things I Hate</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Wednesday, March 3rd, 2010 at 09:51:49.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/03/03/10-things-i-hate.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/03/03/10-things-i-hate.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/03/03/10-things-i-hate.htm&zItl=10 Things I Hate">Email this</a>

Join in our March Walking Challenges
<img src="http://z.about.com/d/walking/1/0/B/K/crocus.jpg" align="right" border="0" hspace="5" alt="Crocus" />Need motivation to keep going till Spring starts? Join in our March walking challenges. First, <a href="http://clk.about.com/?zi=1/1hc&zu=http://forums.about.com/ab-walking">become a member of our Walking Forum</a> -- it's free. You can then post messages on the Forum to join in the challenges. <a href ="http://forums.about.com/ab-walking/messages?lgnF=y&msg=6798.1">March Walking Challenge</a>: Post each time you walk, as we count up to a group total of walks. <a href ="http://forums.about.com/ab-walking/messages?lgnF=y&msg=6799.1">Count Your March Minutes</a>: Post your walking minutes. <a href ="http://forums.about.com/ab-walking/messages?lgnF=y&msg=6797.1">Count Your March Miles</a>: Post your walking miles.Photo © Wendy Bumgardner<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/03/01/join-in-our-march-walking-challenges.htm">Join in our March Walking Challenges</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Monday, March 1st, 2010 at 10:17:01.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/03/01/join-in-our-march-walking-challenges.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/03/01/join-in-our-march-walking-challenges.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/03/01/join-in-our-march-walking-challenges.htm&zItl=Join in our March Walking Challenges">Email this</a>

Top Training Mistakes for the Half Marathon and Marathon
Getting ready to train to walk a marathon or half marathon? Walkers and runners have the same training regimen, just at different speeds. You can avoid the four most common mistakes identified by Robert Chapman, director of the Human Performance Laboratory in Indiana University's School of Health, Physical Education and Recreation, and coach of Brook Team Indiana Elite (<a href="http://clk.about.com/?zi=1/1hc&zu=http://newsinfo.iu.edu/tips/page/normal/13410.html">press release</a>). Mistake 1: Discounting the importance of the weekly long distance walk or run. From my experience, you simply can't skimp on getting this long day done each week. Chapman says it increases the glycogen storage capacity of your muscles and gradually strengthens your muscles, bones and tendons to take the miles of pounding. It also prepares you psychologically for the race distance. I also think the biggest value is that it toughens your foot skin to help prevent blisters. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/marathontraining/f/marathonlsd.htm">Why you need long, slow distance training</a>. Mistake #2: Selecting a race without considering the weather or lifestyle considerations for training.. If you decide to train for the Disney World Marathon or the Arizona Rock 'n' Roll Marathon and 1/2 Marathon in sunny Florida or Phoenix in January -- have you really considered you'll be doing the long distance training over the holidays and in the winter weather of your home location? I actually gave up on Portland Marathon training after finishing it each of seven years when I realized my whole summer was spent doing long distance training in the heat for the early October race. I've switched to the half marathon distance because I can tolerate the training better. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/marathons/bb/bybmarathon.htm">Before You Register for a Marathon</a> Mistake #3: Failing to "practice" the race day routine. You need to train with the exact clothing, shoes, socks, sports drink, energy gel and snacks, and blister preparations that you will be using during the race. Wear the same pack or stuff your pockets in the same way you will do at the race. The cardinal rule is "nothing new on race day," meaning that you will have worn or used all of these items on your long training days. You also need a <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/marathontraining/a/marathonwalk15.htm">race day checklist</a> that includes the logistics of getting to the start, where to park, what shuttles to take, and knowing the course. Mistake #4: Starting the race too fast. The excitement of race day and being in a pack of faster walkers and runners can result in you putting in high speed early in the race rather than saving your stamina for the end. Runners usually have pace groups to run with at marathons and half marathons, while walkers rarely do. You will need to use your own timing devices to hold yourself to a good stable race pace early in the event so you can finish strong. Practice your pacing on your training walks so you know what feels right. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/marathontraining/a/marathonwalk18.htm">Pacing Your Marathon Walk</a> Those were Chapman's four top marathon training mistakes, I have my own list of the <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/marathon/a/marathonmistake.htm">10 Worst Marathon Walking Mistakes</a>, some of which are similar. What was <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/u/ua/halfmarathon/marathonmistake.htm">your worst marathon or half marathon mistake</a>? <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/25/top-training-mistakes-for-the-half-marathon-and-marathon.htm">Top Training Mistakes for the Half Marathon and Marathon</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Thursday, February 25th, 2010 at 10:18:10.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/25/top-training-mistakes-for-the-half-marathon-and-marathon.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/25/top-training-mistakes-for-the-half-marathon-and-marathon.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/02/25/top-training-mistakes-for-the-half-marathon-and-marathon.htm&zItl=Top Training Mistakes for the Half Marathon and Marathon">Email this</a>

Have You Walked Off Weight?
Kate is our latest reader to share her story of walking off weight. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/u/sty/weightloss/weightlossstories/Kate.htm">Kate lost 35 pounds</a> using Walk at Home DVDs and cutting back her portions rather than switching to a deprivation diet. Have you walked off weight? <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/u/sty/weightloss/weightlossstories/form.htm">Share your story to inspire other walkers</a>.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/25/have-you-walked-off-weight-2.htm">Have You Walked Off Weight?</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Thursday, February 25th, 2010 at 09:46:05.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/25/have-you-walked-off-weight-2.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/25/have-you-walked-off-weight-2.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/02/25/have-you-walked-off-weight-2.htm&zItl=Have You Walked Off Weight?">Email this</a>

Muscle Cramps
Do you get muscle cramps? Changing your exercise type or ramping up your training may result in leg cramps. More typically, I get foot cramps. <a href="http://clk.about.com/?zi=1/1hc&zu=http://www.medicalnewstoday.com/articles/180160.php">Medical News Today</a> has a useful article on the causes, prevention, and treatment for leg cramps, including foot cramps. Wearing the right footwear can help, but I also like what they recommend about how to position your feet during sleep to help prevent foot cramps. And more from out About.com Guides: Sports Medicine: <a href="http://clk.about.com/?zi=1/1hc&zu=http://sportsmedicine.about.com/od/legpainandinjuries/a/muscle_spasms.htm">Muscle Spasms and Cramps</a> Orthopedic Medicine: <a href="http://clk.about.com/?zi=1/1hc&zu=http://orthopedics.about.com/cs/sprainsstrains/a/legcramp.htm">Leg Cramp and Charley Horse</a><a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/24/muscle-cramps.htm">Muscle Cramps</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Wednesday, February 24th, 2010 at 10:16:23.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/24/muscle-cramps.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/24/muscle-cramps.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/02/24/muscle-cramps.htm&zItl=Muscle Cramps">Email this</a>

Heavy Medal Surprise for the Rock 'n' Roll Marathons
<a href="http://walking.about.com/od/marathonsusawest/p/rnrmarathons.htm"><img src="http://z.about.com/d/walking/1/0/o/_/2/heavymedal262.jpg" align="right" border="0" hspace="5" alt="Heavy Medal 26.2 Musical Miles" /></a>I got a surprise in the mail today -- a Heavy Medal from the Rock 'n' Roll Marathon series. Because I completed two of their half marathons (<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/marathonsusawest/p/seattlernrmarathon.htm">Seattle</a> and <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/marathonsusawest/p/vegasmarathon.htm">Las Vegas</a>) in the same year, I earned the 26.2 Medal. This baby is indeed heavy, it weighed in at 6.8 ounces. That took some serious postage! If you tried to wear it jogging, you would get some nasty bruises on your chest. This should not have been a complete surprise, as embedded in the info about the events is the call to become a "heavy medal groupie." After two of these events, I admit to being hooked. The Competitor Group puts on very well-organized events that lived up to their hype and were walker-friendly. I'm planning at least one for 2010. But if I were to go on the road, here's what I could earn, doing the required numbers of their events in a calendar year:<ul> <li>26.2 Medal: Two half marathons.</li> <li>39.3 Medal: One half marathon and one full marathon.</li> <li>Silver Note: Two full marathons</li> <li>Gold Note: Two full marathons in five weeks - this would have to be the Arizona and Mardi Gras events.</li> <li>Triple Crown: Any three events, half marathons or marathons.</li> <li>Grand Slam: Any four events.</li> <li>Rock For-Titude: Four full marathons.</li> <li>Rock Star: Any five events.</li> <li>Super Six: Any six events.</li> <li>Rock Legend: Any seven or more events.</li> </ul> <a href="http://clk.about.com/?zi=1/1hc&zu=http://runrocknroll.competitor.com/tour-dates">Rock 'n' Roll Dates and Locations</a> <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/marathonsusawest/p/rnrmarathons.htm">About the Rock 'n' Roll Marathons and Half Marathons</a> Photo © Wendy Bumgardner 2010 <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/23/heavy-medal-surprise-for-the-rock-n-roll-marathons.htm">Heavy Medal Surprise for the Rock 'n' Roll Marathons</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Tuesday, February 23rd, 2010 at 01:27:33.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/23/heavy-medal-surprise-for-the-rock-n-roll-marathons.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/23/heavy-medal-surprise-for-the-rock-n-roll-marathons.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/02/23/heavy-medal-surprise-for-the-rock-n-roll-marathons.htm&zItl=Heavy Medal Surprise for the Rock 'n' Roll Marathons">Email this</a>

Rain Gear Games
<a href="http://walking.about.com/od/clothing/tp/rainjacket.htm"><img src="http://z.about.com/d/walking/1/6/s/M/2/marmotoracle.jpg" align="right" border="0" hspace="5" alt="Marmot Oracle Jacket" /></a>Finding the perfect <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/clothing/tp/rainjacket.htm">waterproof jacket</a> for walking can be a real hunt. My husband is the waterproof jacket connoisseur, and he loves to shop for outdoor gear. He found a rip in his Marmot Oracle jacket and that sent him off to find the perfect replacement. He doesn't like pit zips (zippers in the armpits to allow in more air). He wanted a one or two layer, non-insulated jacket. The lining couldn't be slick-feeling, yet he doesn't like mesh lining, either. The jacket had to allow good arm motion without restriction. After weeks of searching and trying on jackets, he found the perfect replacement -- another <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/prjacket/gr/marmotoracle.htm">Marmot Oracle jacket</a>. I checked through my top picks and I was disappointed to find that Roadrunner Sports doesn't have my current jacket available anymore. I've updated the list of rain jackets to eliminate discontinued models, and I'll have to also go out browsing to find a selection in time for April showers. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/prjacket/gr/marmotoracle.htm">Review - Marmot Oracle</a> <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/clothing/tp/rainjacket.htm">Top Picks for Waterproof Jackets</a> Photo © Wendy Bumgardner -- Rich in the Marmot Oracle. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/19/rain-gear-games.htm">Rain Gear Games</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Friday, February 19th, 2010 at 09:11:17.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/19/rain-gear-games.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/19/rain-gear-games.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/02/19/rain-gear-games.htm&zItl=Rain Gear Games">Email this</a>

The Top 10 Walks in the USA
<img src="http://z.about.com/d/walking/1/G/q/T/silverfalls1.jpg" align="right" border="0" hspace="5" alt="Silver Falls State Park" />Getting cabin fever and ready to plan to get out and enjoy some of the great walks? The votes are in for our yearly <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/trails/a/topten2009.htm">top 10 walks in the USA</a>. The voters are the avid walkers of the AVA volkssport walking clubs, and they chose from among over 1700 walking routes their clubs have available. You can enjoy these walks most days of the year, and most are offered for free, although you may pay admission to the park or estate. This year the top walk won by a landslide, the Silver Falls State Park Walk in Silverton, Oregon. This is a walk near and dear to my heart, it was one of the first longer hikes/walks that I ever took with my family. We were more campers and swimmers than walkers. It continues to thrill walkers from around the world. Come see the rest of the list, which includes city walks, historic walks, and some great hikes. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/trails/a/topten2009.htm">Top 10 Walks in the USA for 2009</a> <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/volkssportfaqs/ss/yretutorial.htm">How to Walk an AVA Year-Round Walk</a> Photo © Wendy Bumgardner<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/17/the-top-10-walks-in-the-usa.htm">The Top 10 Walks in the USA</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Wednesday, February 17th, 2010 at 10:07:41.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/17/the-top-10-walks-in-the-usa.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/17/the-top-10-walks-in-the-usa.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/02/17/the-top-10-walks-in-the-usa.htm&zItl=The Top 10 Walks in the USA">Email this</a>

Let's Move! Getting Families More Active to Fight Childhood Obesity
President Obama and First Lady Michelle Obama are leading the charge to give families the tools to fight childhood obesity. They have launched the <a href="http://clk.about.com/?zi=1/1hc&zu=http://letsmove.gov/">Let's Move</a> web site to give families the tools for making healthier choices, increasing physical activity, building healthier schools, and giving greater access to healthy and affordable food. A key goal to help increase physical activity is to double the participants in the <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/measure/p/preschallenge.htm">President's Challenge Active Lifestyle Program</a>. This program has been around for many years, and now is updated with goals set by the latest studies. The basic goal is to be active for 30 minutes a day for adults or 60 minutes a day for youth under age 18. The program encourages any sort of physical activity rather than setting goals for push-ups, etc. as the Presidential Physical Fitness Awards did when I was in school in the last century. Pedometer step counting is specially featured as a way to achieve the active lifestyle goal. The program has set new targets for adult and child pedometer steps per day. <ul><li>Girls 6 to 17 - At least 11,000 steps a day</li> <li>Boys 6 to 17 - At least 13,000 steps a day</li> <li>Adults 18 or older - At least 8,500 steps a day</li> </ul> These amounts are based studies of average activity and are attainable by beginners. They offer the excellent <a href=https://www.presidentschallenge.org/order_center/detail.aspx?productid=140&catname=Pedometers&subcatname=None">President's Challenge AE2790 Pedometer</a> for a great price of $12.95, or the basic <a href="http://clk.about.com/?zi=1/1hc&zu=https://www.presidentschallenge.org/order_center/detail.aspx?productid=141&catname=Pedometers&subcatname=None">StepLinq pedometer</a> for $7.95. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/measure/tp/pedometer.htm">Top Picks for Pedometers</a><a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/15/lets-move-getting-families-more-active-to-fight-childhood-obesity.htm">Let's Move! Getting Families More Active to Fight Childhood Obesity</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Monday, February 15th, 2010 at 10:35:14.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/15/lets-move-getting-families-more-active-to-fight-childhood-obesity.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/15/lets-move-getting-families-more-active-to-fight-childhood-obesity.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/02/15/lets-move-getting-families-more-active-to-fight-childhood-obesity.htm&zItl=Let's Move! Getting Families More Active to Fight Childhood Obesity">Email this</a>

Take Your Loved Ones for a Walk!
<img src="http://z.about.com/d/walking/1/0/n/_/2/dogwindow-300.jpg" alt="Doggie in the window" /> Take your loved ones for a walk! Show your love with a stroll together. Photo © Wendy Bumgardner 2010<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/14/take-your-loved-ones-for-a-walk.htm">Take Your Loved Ones for a Walk!</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Sunday, February 14th, 2010 at 10:30:12.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/14/take-your-loved-ones-for-a-walk.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/14/take-your-loved-ones-for-a-walk.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/02/14/take-your-loved-ones-for-a-walk.htm&zItl=Take Your Loved Ones for a Walk!">Email this</a>

Go Ahead and Enjoy the Wine and Chocolate
<img src="http://z.about.com/d/walking/1/G/m/_/2/winechocolate-180.jpg" align="right" border="0" hspace="5" alt="Wine and chocolate" />If you are dieting, you should pass up the wine and chocolate this Valentines Day, right? Author, certified nutritionist and fitness specialist Robert Ferguson. M.S., C.N. says to think again. Wine and chocolate can be part of a healthy eating plan, while still allowing you to lose weight. We interviewed him about his views. Dieting makes most of us think of giving up the treats we love. Does going cold turkey actually sabotage weight loss plans? Yes! It's no secret that if you eliminate certain foods or food groups that you can lose weight. Unfortunately, once you lose a few pounds or lose the weight that you want, you are more likely to go back to eating those foods you've been restricted from. Deprivation is not fun in the short- or long-term. The good news is that you don't have to give up the treats you love, but instead, learn how to eat them in a way that helps you reduce your waistline and keep from adding inches to it. What tips do you have for healthy meals and snacks with wine and chocolate? GO GOOD - MEAL EXAMPLE: Wine (5 oz) (Fast Carb) with Protein (e.g., steak, fish, chicken) and Broccoli (Slow Carb) GO WRONG - MEAL EXAMPLE: Wine (5 oz) (Fast Carb) with Protein (e.g., steak, fish, chicken) and Potato (Fast Carb) GO GOOD - SNACK EXAMPLE: Wine (5 oz) with 1 oz chocolate or 1 oz cheese (fat with wine better than carbs for maximizing metabolism) GO BAD - SNACK EXAMPLE: Wine (5 oz) with nut mix (calories ramp up and appetite increases with added carbs with wine) Wine and chocolate are guilty pleasures, but what benefits do they actually have for health and nutrition? Both wine and chocolate have antioxidant benefits. Red wine has superstar antioxidants <a href="http://clk.about.com/?zi=1/1hc&zu=http://nutrition.about.com/od/nutritionglossary/g/flavonoids.htm">flavonoid</a> phenolics which includes <a href="http://clk.about.com/?zi=1/1hc&zu=http://longevity.about.com/od/antiagingfoods/a/red_wine_cr.htm">resveratrol</a>. Then, with chocolate, you get many of the health benefits that make dark vegetables popular. For one, the flavonoids in chocolate, which acts as an antioxidant the same as what's in wine can lower risk of heart disease. And by the way, dark chocolate (over 30% cocoa content) has nearly 8 times the number found in strawberries for instance. You can't go wrong with a little wine and chocolate in your life! Does the type of chocolate you indulge in make a difference? Yes. I recommend people choose chocolate that has more fat than sugar when possible. Otherwise, look for chocolate that is 60 percent cocoa content and as low as 40 percent when it's organic. Seriously, the darker the chocolate the sweeter the experience when it comes to our metabolism and its health benefits. What benefits are there in choosing a wine that is organic or labeled biodynamic? The benefits of purchasing an organic, biodynamic or sustainable wine are that you are getting something closer to nature. Biodynamic wines are a favorite of mine because it's more of a philosophy, meaning there is a ton of love and nurturing that accompanies the process of how the wine goes from the root to bottle. The uniqueness of biodynamic wines is that the growers put a greater emphasis on the vines. My favorite wines are from local biodynamic vineyards or small vineyards that use sustainable practices. Is that a coincidence, or do these practices really help produce better wine? I believe they are better wines. I enjoy the smoothness that is typical of a sustainable wine. Then again, the taste and enjoyment lies with the person sipping the wine. What about those who can't stop with just a small portion of their favorite foods? If chocolate is a food trigger for the person, should they avoid it? I wouldn't avoid it. What I recommend is to go with a higher percentage of cocoa content in the chocolate. Have you ever bitten into an 80-99 percent cocoa content dark chocolate? Trust me, you won't be scavenging the whole bar in little time. Like a good wine, a good chocolate is slowly enjoyed. Robert Ferguson. M.S., C.N. is a lecturer, certified nutritionist, and fitness specialist. He is the author of "Fat That Doesn't Come Back" and "Diet Free Life." He has been a nutrition, conditioning and weight loss coach to pro athletes such as two-time world champion boxer Fernando Vargas. Interview arranged by Kelly Campau, <a href="http://clk.about.com/?zi=1/1hc&zu=http://www.myfoodlovers.com/">MyFoodLovers</a> More: <a href="http://clk.about.com/?zi=1/1hc&zu=http://heartdisease.about.com/od/otherriskfactors/a/chocolate.htm">Is Chocolate Really Good for You?</a> <a href="http://clk.about.com/?zi=1/1hc&zu=http://longevity.about.com/od/antiagingfoods/a/red_wine_cr.htm">Red Wine and Anti-Aging</a> Photo © Wendy Bumgardner, 2010 <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/11/go-ahead-and-enjoy-the-wine-and-chocolate.htm">Go Ahead and Enjoy the Wine and Chocolate</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Thursday, February 11th, 2010 at 22:00:52.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/11/go-ahead-and-enjoy-the-wine-and-chocolate.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/11/go-ahead-and-enjoy-the-wine-and-chocolate.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/02/11/go-ahead-and-enjoy-the-wine-and-chocolate.htm&zItl=Go Ahead and Enjoy the Wine and Chocolate">Email this</a>

DetermiNation to Train for a Marathon or Half
Want to challenge yourself and benefit the American Cancer Society? The <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/marathoncoaching/p/acsdetermination.htm">DetermiNation program</a> coaches you through training for and participating in a marathon, half marathon, triathlon or bike race. The DetermiNation program has a big range of events to choose from -- over 60. These now include the Rock 'n' Roll marathon/half marathon events in <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/marathonsusawest/p/seattlernrmarathon.htm">Seattle</a>, Chicago and New Orleans. Like many other charity marathon training programs, you have the chance to train with a local training group and enjoy VIP amenities and group amenities at your chose race. It's a great way to raise money for the American Cancer Society and give purpose to your training. What makes this program a little different from some others is that travel and accommodations are not included in the price of the minimum fundraising. Those expenses are on you. But, frankly, I think that sets a better tone for fundraising from friends and relatives. More of their money goes to the charity rather than the overhead of getting you to the event. I am also excited about the number and variety of events to choose from. You can select a nearby event or one in a city you would love to visit. If you are not a distance walker already, I'd suggest signing up for a half marathon for charity rather than a full marathon the first time. You will be able to see how well you stick with the training schedule and deal with the fundraising requirements. Then after a successful half marathon, you will be ready to choose your next goal. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/marathons/bb/bybmarathon.htm">Before You Register for a Marathon</a> <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/marathoncoaching/tp/charitymarathon.htm">Charity Marathon Training Programs</a><a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/10/determination-to-train-for-a-marathon-or-half.htm">DetermiNation to Train for a Marathon or Half</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Wednesday, February 10th, 2010 at 23:24:59.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/10/determination-to-train-for-a-marathon-or-half.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/10/determination-to-train-for-a-marathon-or-half.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/02/10/determination-to-train-for-a-marathon-or-half.htm&zItl=DetermiNation to Train for a Marathon or Half">Email this</a>

Hands-Free Light Review
<a href="http://walking.about.com/od/lights/gr/beamnread.htm"><img src="http://z.about.com/d/walking/1/G/l/_/2/beamnread300.jpg" align="right" border="0" hspace="5" alt="Beam N Read LED Light" /></a>Do you use a light for early morning or evening walks? Most of my walking is through areas with good streetlights. But I use a variety of lights for walks on paths that don't have lighting, and I'm always looking for a good light for camping and emergency use. I received samples of the <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/lights/gr/beamnread.htm">Beam N Read LED Lights</a> to review. These are hands-free lights worn around the neck. Its best use is for reading in bed and for lighting your way around the house if the power goes out or you don't want to turn on an overhead light. But for walking outside at an easy to moderate pace, it also works very well. At faster paces, it is likely to pick up a sway, but at strolling speeds I found that it worked great for lighting the ground just where I needed it. How does this compare to a <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/lights/gr/petzltaktikkaplus.htm">headlamp</a>, <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/hats/gr/pantherpowercap.htm">lighted hat</a>, or the <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/lights/gr/gomotionlitebelt.htm">GoMotion LiteBelt</a>? Headlamps are often the best solution for night running, fast walking, climbing, etc. They are designed for that purpose, and most of them allow you to adjust the angle to get the light right where you need it. The drawbacks are that they can be uncomfortable and they mess up your hair. They also look a bit odd to use outside of a fitness/sports situation, such as reading on an airplane. I love using lighted hats, but usually it is hard to get the light to fall exactly where you need it. With some designs, I was spotlighting the horizon if I walked with my head up in the correct postural position. The <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/hats/gr/pantherpowercap.htm">Panther Vision PowerCap</a> is finally a design that works, and I can take it traveling to use for daytime (a hat to keep sun off your head and out of your eyes) as well as night. But, hats give you hat hair. I like the <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/lights/gr/gomotionlitebelt.htm">GoMotion LiteBelt</a> as a hands-free solution for night walking and running. But it isn't versatile to use in other low light situations, such as around camp or if the power goes off at home. Which brings us back to the <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/lights/gr/beamnread.htm">Beam N Read</a>. It is an item I could take traveling instead of a booklight or flashlight, and it would work great for camping, especially those after-dark trips down the trail to the restroom. I loved using it around the house at night. Various versions also have a magnifying lens and more LED bulbs, plus colored filters. Disclosure: A review sample was provided by the manufacturer. For more information, please see our <a href="http://clk.about.com/?zi=1/1hc&zu=http://www.about.com/gi/pages/ethics.htm">Ethics Policy</a>. Photo © Wendy Bumgardner <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/09/hands-free-light-review.htm">Hands-Free Light Review</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Tuesday, February 9th, 2010 at 09:09:31.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/09/hands-free-light-review.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/09/hands-free-light-review.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/02/09/hands-free-light-review.htm&zItl=Hands-Free Light Review">Email this</a>

Walking Off the Super Bowl Calories
Watching the Super Bowl usually means eating and drinking. I'll be pre-burning some calories with a morning walk, but probably not enough to keep up with the treats. Here's an eye-opener on how far you'll need to walk to burn off the Super Bowl calories. The calculation depends on your weight and a little bit on speed, so if you want to fine-tune it, use our <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/library/cal/uccalc1.htm">Walking Calorie Calculator</a>. I will be using a rule-of-thumb of 85 calories per mile, which is 150 pound person walking 4 mph. There are 17.6 football fields per mile. <ul> <li>Beer 1 bottle: 110 calories = 1.3 miles = 23 football fields.</li> <li>Potato Chips 1 oz.: 150 calories per serving = 1.8 miles = 31 football fields.</li> <li>Popcorn (microwave butter flavor): 30 calories per cup = 0.4 miles = 6 football fields <li>Hot Dog with Bun and condiments: 300 calories per serving = 3.5 miles = 62 football fields.</li> <li>Chili: 269 calories per serving = 3.2 mile = 56 football fields.</li> <li>Nachos: 336 calories per serving = 4.0 miles = 70 football fields.</li> <li>Chicken Wings - 3 oz. serving (3 segments): 190 calories = 2.2 miles = 39 football fields.</li> </ul> You can explore more food calories at <a href="http://clk.about.com/?zi=1/1hc&zu=http://caloriecount.about.com">Calorie Count</a>. Everyone loves my <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/crockpotrecipes/r/wendyschili.htm">Wendy's Chili Recipe</a>. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/07/walking-off-the-super-bowl-calories.htm">Walking Off the Super Bowl Calories</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Sunday, February 7th, 2010 at 07:51:46.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/07/walking-off-the-super-bowl-calories.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/07/walking-off-the-super-bowl-calories.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/02/07/walking-off-the-super-bowl-calories.htm&zItl=Walking Off the Super Bowl Calories">Email this</a>

Exercise and Walk More at Midlife -- Live Healthy Longer
Do you wonder whether the hours you spend on the treadmill or exercising will really pay off? A big study that has been following over 13,000 nurses since 1986 found that those who were healthy and exercising or walking for exercise in 1986 were less likely to have any of 10 major diseases or have had heart surgery by age 70. They also were less likely to have cognitive impairment, physical impairment or mental health problems."Increasing energy expenditure from walking was associated with a similar elevation in odds of successful survival," as those who got more exercise, according to the conclusion of the paper published on the findings of the Nurses' Health Study in the Archives of Internal Medicine, January 25, 2010. "These data provide evidence that higher levels of midlife physical activity are associated with exceptional health status among women who survive to older ages and corroborate the potential role of physical activity in improving overall health." This is great confirmation that beyond helping manage your weight, walking and exercise is a great retirement investment! Even if you can't put much money into savings, you can save up a nest egg of health for your later years. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/beginners/a/blhowprepare.htm">How to Start Walking</a> <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/healthbenefits/a/miraclecure.htm">Walking: The Miracle Cure?</a> Source: Qi Sun; Mary K. Townsend; Olivia I. Okereke; Oscar H. Franco; Frank B. Hu; Francine Grodstein. "<a href="http://clk.about.com/?zi=1/1hc&zu=http://archinte.ama-assn.org/cgi/content/abstract/170/2/194">Physical Activity at Midlife in Relation to Successful Survival in Women at Age 70 Years or Older</a>." Arch Intern Med. 2010;170(2):194-201. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/04/exercise-and-walk-more-at-midlife-live-healthy-longer.htm">Exercise and Walk More at Midlife -- Live Healthy Longer</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Thursday, February 4th, 2010 at 09:50:10.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/04/exercise-and-walk-more-at-midlife-live-healthy-longer.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/04/exercise-and-walk-more-at-midlife-live-healthy-longer.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/02/04/exercise-and-walk-more-at-midlife-live-healthy-longer.htm&zItl=Exercise and Walk More at Midlife -- Live Healthy Longer">Email this</a>

National Wear Red Day Friday, Feb. 5
<a href="http://goredforwomen.org/"><img src="http://z.about.com/d/walking/1/0/S/k/gored170.jpg" align="right" border="0"></a>Wear red on Friday, Feb. 5 to draw attention to the leading killers of women in the USA - heart disease and stroke. More women than men die of heart disease each year. The American Heart Association is promoting <a href="http://clk.about.com/?zi=1/1hc&zu=http://goredforwomen.org/">Go Red for Women</a> on Friday, Feb. 5 to raise awareness of heart disease and stroke in women. <ul> <li><a href="http://clk.about.com/?zi=1/1hc&zu=http://heartdisease.about.com/od/womenheartdisease/a/heartdisease_wm.htm">Heart Disease in Women</a></li> <li><a href="http://clk.about.com/?zi=1/1hc&zu=http://stroke.about.com/od/strokestatistics/a/StrokeStats.htm">Women and Stroke Risk</a></li> <li><a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/beginners/a/blhowwarning.htm">Warning Signs of a Heart Attack</a></li> <li><a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/hearthealth/Heart_Health_Benefits_of_Walking.htm">Walking Cuts Heart Disease Risks</a></ul> Logo © American Heart Association, used with permission <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/03/national-wear-red-day-friday-feb-5.htm">National Wear Red Day Friday, Feb. 5</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Wednesday, February 3rd, 2010 at 09:23:47.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/03/national-wear-red-day-friday-feb-5.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/03/national-wear-red-day-friday-feb-5.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/02/03/national-wear-red-day-friday-feb-5.htm&zItl=National Wear Red Day Friday, Feb. 5">Email this</a>

How to Find Walking Friends
Mona writes that she didn't complete our 28-day <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/c/ec/24.htm">Let's Get Walking</a> email course because she couldn't find a walking buddy and felt that she needed one as motivation to walk. How do you find a walking partner? I have a full selection of tips on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/clubs/a/companions.htm">where to find walking friends</a>. I also have specific tips on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/clubs/a/newfriendsafety.htm">how to safely meet new walking friends</a> who you might pick up through online forums, Craigslist, or fitness partner matching. When the walking clubs of the AVA did a survey on why people dropped out of their clubs and walking program, they found that the leading factor was that people lost their walking partner. For the past 25 years, I've found AVA walking clubs and events to be the best way to find walking buddies. The best way to keep walking if you lose one walking partner is to have more handy! <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/meetotherwalkers/a/cheatonpartner.htm">It's OK to cheat on your walking partner</a>. If you keep meeting and losing walking partners, it may be time to take the <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/library/quiz/blwalkingpartnerquiz.htm">Am I a Bad Walking Partner Quiz</a>. And how do you stack up against my <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/clubs/a/partnerrules.htm">10 rules for walking partners</a>? <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/02/how-to-find-walking-friends-6.htm">How to Find Walking Friends</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Tuesday, February 2nd, 2010 at 09:54:21.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/02/how-to-find-walking-friends-6.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/02/how-to-find-walking-friends-6.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/02/02/how-to-find-walking-friends-6.htm&zItl=How to Find Walking Friends">Email this</a>

Join in Our February Walking Challenges
Need motivation to keep going through the last bit of winter? Join in our February walking challenges. First, <a href="http://clk.about.com/?zi=1/1hc&zu=http://forums.about.com/ab-walking">become a member of our Walking Forum</a> -- it's free. You can then post messages on the Forum to join in the challenges. <a href ="http://forums.about.com/ab-walking/messages?lgnF=y&msg=6780.1">February Walking Challenge</a>: Post each time you walk, as we count up to a group total of walks. <a href ="http://forums.about.com/ab-walking/messages?lgnF=y&msg=6781.1">Count Your February Minutes</a>: Post your walking minutes. <a href ="http://forums.about.com/ab-walking/messages?lgnF=y&msg=6779.1">Count Your February Miles</a>: Post your walking miles. I also enjoy joining in the <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/walksamerica/p/iditawalk.htm">Idita-Walk</a> each February and March. It's a virtual walk that encourages you to walk for 30 minutes per day for 35 days. It benefits charities in Nome, Alaska. For $10 you get a walking log and a hatpin when you complete the challenge. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/01/join-in-our-february-walking-challenges.htm">Join in Our February Walking Challenges</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Monday, February 1st, 2010 at 07:44:31.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/01/join-in-our-february-walking-challenges.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/02/01/join-in-our-february-walking-challenges.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/02/01/join-in-our-february-walking-challenges.htm&zItl=Join in Our February Walking Challenges">Email this</a>

Intervals to Pump Up Your Workouts
<a href="http://walking.about.com/od/prhrm/fr/gymboss.htm"><img src="http://z.about.com/d/walking/1/G/k/_/2/gymboss.jpg" align="right" border="0" hspace="5" alt="Gymboss interval timer" /></a>If you want to give your body a challenge to improve your aerobic fitness, interval workouts are great. We have a few interval walking workouts to choose from. They help vary your walk so you aren't stuck in the same rut. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/walkoflife/a/thresholdwalk.htm">Threshhold Walking Workout</a> <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/walkoflife/a/economywalk.htm">Economy Workout</a> <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/treadmillworkouts/a/treadmilljump.htm">Jumping Intervals on the Treadmill</a> <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/treadmillworkouts/a/treadmillincl_2.htm">Treadmill Intervals</a> I tried out the <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/prhrm/fr/gymboss.htm">Gymboss interval timer</a>, which you can program to signal your interval stop, start and rest periods. I generally steer away from gadgets that just have a single or dual purpose (it is also a stopwatch), and would normally look for those functions on my pedometer, sports watch, or even my cell phone. But what I found that I loved with the Gymboss is that you can wear it on your waistband like a pedometer and you can set it to beep and/or vibrate. My hearing isn't what it used to be, and often I am walking along a road with traffic noise or listening to my iPod. But I never miss the vibration from the Gymboss like I do beeping from other gadgets. I think the Gymboss is a great gadget to have for interval timing for all kinds of workouts. Disclosure: A review sample was provided by the manufacturer. For more information, please see our <a href="http://clk.about.com/?zi=1/1hc&zu=http://www.about.com/gi/pages/ethics.htm">Ethics Policy</a>. Photo © Wendy Bumgardner<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/26/intervals-to-pump-up-your-workouts.htm">Intervals to Pump Up Your Workouts</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Tuesday, January 26th, 2010 at 10:13:22.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/26/intervals-to-pump-up-your-workouts.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/26/intervals-to-pump-up-your-workouts.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/01/26/intervals-to-pump-up-your-workouts.htm&zItl=Intervals to Pump Up Your Workouts">Email this</a>

Looking Good at the Gym is Important
<img src="http://z.about.com/d/walking/1/0/j/_/2/KeenTopFront-anew.jpg" align="right" border="0" hspace="5" alt="Keen top and tights" />Many people fear working out at a gym or in public because they are overweight and don't feel comfortable working out around those who are not overweight. That is a result of a study of exercise attitudes. It found that overweight people believe exercise will improve their appearance and self image, but overcoming their embarrassment is a problem. I got samples of <a href="http://clk.about.com/?zi=1/1hc&zu=http://www.byanew.com/apparel-for-every-woman/cirqulate.html">Cirqulate exercise clothes</a> by Anew to try. These have built-in stomach shapers, so those with a few extra pounds will have less of a body image problem in working out in public. They have exercise pants, tights and capris with a waist cincher and rolls control. Their tops are two-layer with a rolls control layer. Each item is made of sweat-wicking material. The construction appeared to be good and the fabric is soft and comfortable. As the samples weren't available in my size, I had my friend Jackie try them out. She thought they were very comfortable and supportive, but it would have been nice to have a pocket in the pants. Disclosure: A review sample was provided by the manufacturer. For more information, please see our <a href="http://clk.about.com/?zi=1/1hc&zu=http://www.about.com/gi/pages/ethics.htm">Ethics Policy</a>. Source: Wayne C. Miller, PhD; Todd A. Miller, PhD. "Attitudes of Overweight and Normal Weight Adults Regarding Exercise at a Health Club" by .Journal of Nutrition Education and Behavior, Volume 42, Issue 1, January/February 2010. Photo courtesy of Anew, used with permission.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/25/looking-good-at-the-gym-is-important.htm">Looking Good at the Gym is Important</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Monday, January 25th, 2010 at 00:44:41.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/25/looking-good-at-the-gym-is-important.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/25/looking-good-at-the-gym-is-important.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/01/25/looking-good-at-the-gym-is-important.htm&zItl=Looking Good at the Gym is Important">Email this</a>

Donate Gently Worn Shoes for Haiti
Do you have shoes in your closet that you could wear, but never do? The survivors in Haiti need those shoes. Declutter your closets while helping people in Haiti and wherever else <a href="http://clk.about.com/?zi=1/1hc&zu=http://www.soles4souls.org">Soles4Souls</a> distributes donated shoes. Soles4Souls is a non-profit organization that works with various shoe stores to collect shoes and then distribute them to people in need. Visit their <a href="http://clk.about.com/?zi=1/1hc&zu=http://www.soles4souls.org/about/locations.html">participating locations</a> page to search by zip code in the US. In my area, there are several shoe stores that participate. What kind of shoes? Any shoes -- dress shoes, athletic shoes, casual shoes, so long as they are "gently worn," generally meaning that they are shoes in good repair that you could still wear. These sites are meant to be used by individuals, so please don't organize a giant shoe drive and then take them to a local store unannounced. But it is a great way to clean out your closet and help those in need at the same time. Souls4Souls will also be featured on tomorrow night's <a href="http://clk.about.com/?zi=1/1hc&zu=http://www.soles4souls.org/news/2010/01-19/soles4souls-to-appear-on-extreme-makeover-home-edition-january-24th">Extreme Makeover Home Edition</a>. For helping Haiti, it is best to start with a cash donation to a reputable charity such as the <a href="http://clk.about.com/?zi=1/1hc&zu=http://www.redcross.org/en/">American Red Cross</a>, the <a href="http://clk.about.com/?zi=1/1hc&zu=http://clintonbushhaitifund.org/">Clinton Bush Haiti Fund</a>, or <a href="http://clk.about.com/?zi=1/1hc&zu=http://www.care.org/">CARE</a>. But if you are short on cash and long on gently-worn shoes, consider this as well. <a href="http://clk.about.com/?zi=1/1hc&zu=http://nonprofit.about.com/b/2010/01/13/how-to-help-earthquake-victims-in-haiti.htm">How to Help Earthquake Victims in Haiti</a> I also gave blood yesterday. I didn't do it specifically for Haiti. I am a regular donor and it was time to donate again. Being prepared is key to responding to any disaster. Keep your body in shape so you can help yourself and others. Support relief agencies routinely -- by donation of money and/or your volunteer time. Participate in local emergency planning. Take a CPR and first aid course. Practice kindness. All of these things keep our communities strong and ready to react to immediate problems as well as widespread disasters. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/medfirstaid/a/aa091201a.htm">What a Walker Can Do When There is a Disaster</a> <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/23/donate-gently-worn-shoes-for-haiti.htm">Donate Gently Worn Shoes for Haiti</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Saturday, January 23rd, 2010 at 15:43:57.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/23/donate-gently-worn-shoes-for-haiti.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/23/donate-gently-worn-shoes-for-haiti.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/01/23/donate-gently-worn-shoes-for-haiti.htm&zItl=Donate Gently Worn Shoes for Haiti">Email this</a>

Gyms Plus iPods are Bad for the Ears
The level you crank your iPod up to when working out in a noisy gym may be enough to damage your hearing, according to a study by University of Alberta researcher Bill Hodgetts. They studied the volumes selected by people in a gym while exercising vs. a quiet area and found the volume levels could lead to hearing damage, depending on how long the person listened. I have noticed the difference in volume I choose between walking on a quiet greenway vs. alongside a noisy street. Hodgetts found that half of his study participants listened long enough during exercise to put them at risk of hearing damage. This is scary stuff. I kind of like all five of my senses and don't look forward to losing any of them. Source: William Hodgetts; Ryan Szarko; Jana Rieger. "<a href="http://clk.about.com/?zi=1/1hc&zu=http://www.informaworld.com/smpp/content~db=all~content=a918096941">What is the influence of background noise and exercise on the listening levels of iPod users</a>?" International Journal of Audiology, Volume 48, Issue 12 December 2009 , pages 825 - 832 <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/22/gyms-plus-ipods-are-bad-for-the-ears.htm">Gyms Plus iPods are Bad for the Ears</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Friday, January 22nd, 2010 at 10:21:07.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/22/gyms-plus-ipods-are-bad-for-the-ears.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/22/gyms-plus-ipods-are-bad-for-the-ears.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/01/22/gyms-plus-ipods-are-bad-for-the-ears.htm&zItl=Gyms Plus iPods are Bad for the Ears">Email this</a>

Dangers of Sitting Too Much
If you make an effort to get in 30-60 minutes of moderate exercise a day, but you spend much of the rest of the day sitting, you may be at increased risk of metabolic syndrome and death, according to an editorial in the British Journal of Sports Medicine. "Recent, observational studies have suggested that prolonged bouts of sitting time and lack of whole-body muscular movement are strongly associated with obesity, abnormal glucose metabolism, diabetes, metabolic syndrome, cardiovascular disease (CVD) risk and cancer, as well as total mortality independent of moderate to vigorous-intensity physical activity," say the authors, Elin Ekblom-Bak, Mai-Lis Hellénius and Björn Ekblom. Source: <a href="http://clk.about.com/?zi=1/1hc&zu=http://press.psprings.co.uk/bjsm/january/sm67702.pdf">Are we facing a new paradigm of inactivity physiology?</a> .pdf For those of us who spend long hours working at a desk or computer, and lolling in front of a TV, that is a wake-up call. Evidence is pointing towards activity breaks as necessary for health. I have <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/goodmedicine/a/sitting092007.htm">10 tips to stop sitting still</a>, which I wrote after earlier research was published in 2007. Some folks have switched to a <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2007/05/16/treadmill-desk.htm">treadmill desk</a>. But I think the best solution is still to <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/measure/bb/bybpedometer.htm">wear a pedometer</a> that nags you to get in more steps. Do you have a computer program or <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/u/ua/pedometerprogram/cellphoneapps.htm">iPhone app</a> that you like to remind you to get up, stretch, move around or take a break?<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/21/dangers-of-sitting-too-much.htm">Dangers of Sitting Too Much</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Thursday, January 21st, 2010 at 09:24:44.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/21/dangers-of-sitting-too-much.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/21/dangers-of-sitting-too-much.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/01/21/dangers-of-sitting-too-much.htm&zItl=Dangers of Sitting Too Much">Email this</a>

Should You Eat Before or After Walking?
<table align="right"> <tr> <td><SCRIPT LANGUAGE= "javaScript" SRC="http://guidepolls.about.com/walking/3103489555/poll.js?linkback="></script> </td> </tr> </table>Lise writes to ask if she should eat before or after walking. The answer is yes, but not too much. It is best not to start on empty, so it is good to have at least a light snack if you haven't eaten since the night before. Fruit juice, a piece of fruit, or sports drink is fine if you don't want anything solid. After a moderate intensity walk or other moderate to high intensity exercise, it is good to have a snack that includes protein and carbohydrates, to give your body the building blocks for new muscles and blood vessels. If you like a hearty breakfast or had a big lunch, it is best to wait three to four hours before intense exercise. An easy walk should be OK, but doing anything vigorous may produce stomach discomfort. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/sportsnutrition/f/breakfastwalk.htm">What and When to Eat Before a Walk</a> <a href="http://clk.about.com/?zi=1/1hc&zu=http://sportsmedicine.about.com/od/sportsnutrition/a/EatForExercise.htm">Eating Before and After Exercise</a> <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/20/should-you-eat-before-or-after-walking.htm">Should You Eat Before or After Walking?</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Wednesday, January 20th, 2010 at 09:46:10.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/20/should-you-eat-before-or-after-walking.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/20/should-you-eat-before-or-after-walking.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/01/20/should-you-eat-before-or-after-walking.htm&zItl=Should You Eat Before or After Walking?">Email this</a>

Idita-Walk -- Fun Winter Walking Challenge
Jump start your <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/mindandspirit/tp/motivation.htm">walking motivation</a> with this fun winter walking challenge. The <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/walksamerica/p/iditawalk.htm">Idita-Walk</a> tracks along with the Iditarod sled dog race. Instead of mushing for 30 miles a day for 35 days, walkers walk 30 minutes a day for 35 days - and they walk wherever they are. You don't have to walk from Anchorage to Nome, you can just walk around your neighborhood. Register for the Idita-Walk and submit your walking log to earn a pin. You can buy other logo items. It benefits youth charities in Nome, Alaska and enlists walkers all across the continent. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/19/idita-walk-fun-winter-walking-challenge.htm">Idita-Walk -- Fun Winter Walking Challenge</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Tuesday, January 19th, 2010 at 09:16:35.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/19/idita-walk-fun-winter-walking-challenge.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/19/idita-walk-fun-winter-walking-challenge.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/01/19/idita-walk-fun-winter-walking-challenge.htm&zItl=Idita-Walk -- Fun Winter Walking Challenge">Email this</a>

What's Your Excuse?
Outdoors it's cold and wet. The gym is packed with sweaty people spreading germs on every surface. I look fat in my gym clothes. We all have excuses. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/u/ua/beginners/walkingexcuse.htm">What's your walking excuse</a>? I have a big list of walking excuses and <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/beginners/a/excuses.htm">excuse busters</a> -- ways to overcome your own objections.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/15/whats-your-excuse-2.htm">What's Your Excuse?</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Friday, January 15th, 2010 at 09:51:20.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/15/whats-your-excuse-2.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/15/whats-your-excuse-2.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/01/15/whats-your-excuse-2.htm&zItl=What's Your Excuse?">Email this</a>

GoWear FIT Fitness Monitor Review
<a href="http://walking.about.com/od/prpedometer/fr/bodymediagowearfit.htm"><img src="http://z.about.com/d/walking/1/G/g/_/2/gowearfitonarm.jpg" align="right" border="0" hspace="5" alt="GoWear FIT" /></a>GoWear FIT is total fitness monitoring system for calorie burn, exercise intensity, calorie tracking, and sleep efficiency. It uses the same technology as is used with Bodybugg -- an armband monitor that tracks not only motion, but also skin temperature and heat flux to get a more accurate picture of your activity. The difference is in how that data is processed and the features of the interactive web site you upload your data to. I've used a few different uploading pedometer/accelerometer fitness systems. I like the GoWear web site, especially the ease of use of its food diary/calorie tracking. It was also interesting to have sleep efficiency monitored. For those who do a variety of exercise activities and want to track their exercise intensity, this is a useful system. But the drawback is that you must wear the armband monitor most of the day and night to get the full benefit. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/prpedometer/fr/bodymediagowearfit.htm">Full Review of GoWear FIT</a> <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/pedometerprogram/tp/computerpedometers.htm">Computer Linked Pedometers</a> Photo © Wendy Bumgardner 2010 Disclosure: A review sample was provided by the manufacturer. For more information, please see our <a href="http://clk.about.com/?zi=1/1hc&zu=http://www.about.com/gi/pages/ethics.htm">Ethics Policy</a>.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/13/gowear-fit-fitness-monitor-review.htm">GoWear FIT Fitness Monitor Review</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Wednesday, January 13th, 2010 at 10:17:47.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/13/gowear-fit-fitness-monitor-review.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/13/gowear-fit-fitness-monitor-review.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/01/13/gowear-fit-fitness-monitor-review.htm&zItl=GoWear FIT Fitness Monitor Review">Email this</a>

Published Calorie Counts Can be Very Inaccurate
How much can you trust the calorie count on a package or menu? Researchers at Tufts University put them to a test and found wild inaccuracies, especially for restaurant servings where the amount dished onto the plate isn't standardized the way it is in a packaged food. The study was small, testing only 18 side dishes and entrees from national sit-down chain restaurants, 11 side dishes and entrees from national fast food restaurants and 10 packaged frozen meals. But they found two restaurant side dishes that had 200% more calories than the listed amount. Packaged food averaged 8% more calories than the count on the label. What does this mean for the average dieter? A <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/diet/a/fooddiary.htm">food diary</a> is the best way to be honest with yourself about what you are eating. But portions and total calories are often a guesstimate at best, as most of us don't carry around measuring cups and scales. That would work best for simple foods rather than combinations such as a casserole. I use web sites such as our <a href="http://clk.about.com/?zi=1/1hc&zu=http://caloriecount.about.com">Calorie Count</a> to get calorie counts for various dishes and it is easy to see that they vary from restaurant to restaurant and recipe to recipe. If you have been strict in tracking your food intake and estimating calories and exercise, and the total says you should be losing weight but you aren't, it could be that the calorie count is off. Smaller portions may be the answer, or eating simpler foods that don't vary as much in calorie content. The difference between a cup of carrots and a cup and a half is very small in calories. Not so with lasagna. Our <a href="http://clk.about.com/?zi=1/1hc&zu=http://caloriecount.about.com">Calorie Count</a> free web site is a great place to search for calorie content and to analyze your own recipes. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/library/cal/uccalc1.htm">Walking Calorie Calculator</a> <a href="http://clk.about.com/?zi=1/1hc&zu=http://news.tufts.edu/releases/release.php?id=146">Tufts Calorie Study</a> Source: Lorien E. Urban, Gerard E. Dallal, Lisa M. Robinson, Lynne M. Ausman, Edward Saltzman, and Susan B. Roberts. "The Accuracy of State Energy Contents of Reduced-Energy, Commercially Prepared Foods." Journal of the American Dietetic Association .Janury 2010; 110 (1): 116-123. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/11/published-calorie-counts-can-be-very-inaccurate.htm">Published Calorie Counts Can be Very Inaccurate</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Monday, January 11th, 2010 at 09:46:16.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/11/published-calorie-counts-can-be-very-inaccurate.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/11/published-calorie-counts-can-be-very-inaccurate.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/01/11/published-calorie-counts-can-be-very-inaccurate.htm&zItl=Published Calorie Counts Can be Very Inaccurate">Email this</a>

Do You Have Morton's Toe?
<a href="http://walking.about.com/od/heelpain/a/mortonstoe.htm"><img src="http://z.about.com/d/walking/1/G/e/_/2/joe-toe-morton.jpg" align="right" border="0" hspace="5" alt="Morton's toe" /></a>Quick, which of your toes is the longest? If your second toe sticks out further than your big toe, you have <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/heelpain/a/mortonstoe.htm">Morton's toe</a>. Anywhere from 10-20% of the population has Morton's toe. Many people don't think twice about it, but others find that they are constantly getting a callus on the ball of their foot underneath the second toe, or getting <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/blisterfoot/a/blacktoenail.htm">black toenail</a> and bruising on their second toe after a walk or run. They may also <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/shoechoice/a/wayyouwalk.htm">overpronate</a> (rotating inward with each step) in an attempt to have the big toe take on more of the workload. A reader asked what he could do short of getting his toe shortened surgically. (I have a friend who did just that -- it is the treatment of last resort.) <table align="right"> <tr> <td><SCRIPT LANGUAGE= "javaScript" SRC="http://guidepolls.about.com/walking/3158075421/poll.js?linkback="></script> </td> </tr> </table> This is another case of picking the right shoes. Those with Morton's toe need to look for shoes with a high and wide toebox, and buy shoes that are larger. But a big key in making the shoes work is to learn to <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/shoes/ss/shoelacingtofit.htm">lace them to retain the heel in the heel cup</a> and not allow the foot to slide forward with each step. Those with Morton's toe may need <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/prshoe/tp/shoemotion.htm">motion control shoes</a> or custom orthotics to correct the overpronation or to properly cushion their foot and correct their gait. Photo © 2010 Phylameana lila Desy <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/10/do-you-have-mortons-toe.htm">Do You Have Morton's Toe?</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Sunday, January 10th, 2010 at 16:12:48.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/10/do-you-have-mortons-toe.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/10/do-you-have-mortons-toe.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/01/10/do-you-have-mortons-toe.htm&zItl=Do You Have Morton's Toe?">Email this</a>

Eco-Friendly Shoe Review: New Balance 070
<a href="http://walking.about.com/od/prshoe/gr/newbalance070.htm"><img src="http://z.about.com/d/walking/1/G/a/_/2/newbalance070-pg.jpg" align="right" border="0" hspace="5" alt="New Balance 070" /></a> Is being eco-friendly one of your 2010 resolutions? I bought a pair of New Balance 070 shoes, which New Balance engineered to make with recycled and natural materials. They also engineered the design to minimize scraps and waste. While the 070 is labeled a trail shoe, I consider it to be a casual shoe suitable for wearing for daily activities. I love the fit, as the RL-3 last has a wide forefoot and narrow heel. It is very lightweight, but that also means it lacks much in the way of cushioning and doesn't have a padded tongue. Those are the chief reasons I wouldn't use it for walking any significant distance (over a mile). But for a casual shoe you can enjoy wearing as you put lifestyle steps on your pedometer, they work great and I'm wearing them daily around the office. One caveat is that I found the same drawback as with some other New Balance trail shoes - they actually are slippery on wet surfaces. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/prshoe/gr/newbalance070.htm">New Balance 070 Review</a> Photo courtesy of Pricegrabber<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/07/eco-friendly-shoe-review-new-balance-070.htm">Eco-Friendly Shoe Review: New Balance 070</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Thursday, January 7th, 2010 at 09:25:23.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/07/eco-friendly-shoe-review-new-balance-070.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/07/eco-friendly-shoe-review-new-balance-070.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/01/07/eco-friendly-shoe-review-new-balance-070.htm&zItl=Eco-Friendly Shoe Review: New Balance 070">Email this</a>

Pedometer Use May Cut Diabetes Risk in Half
A study done by the UK PREPARE program to see whether pedometer use spurred those with <a href="http://clk.about.com/?zi=1/1hc&zu=http://diabetes.about.com/od/metabolicsyndrome/p/prediabetes.htm">prediabetes</a> to more activity has seen positive results. They are reporting via DiabetesUK that they saw a 15% reduction in blood sugar levels after a year, which they equate to over a 50% reduction in risk of progressing to Type 2 Diabetes. The study participants were given steps-per-day target to get them walking for 30 minutes a day. <a href="http://clk.about.com/?zi=1/1hc&zu=http://www.diabetes.org.uk/About_us/News_Landing_Page/Pedometer-could-cut-Type-2-diabetes-risk-by-half-/">Diabetes.org.uk report</a> <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/diabetes/a/diabetesstudies.htm">Walking 30 Minutes per Day Cuts Diabetes Risks</a> Several studies have shown that pedometers are great motivators. It's hard to fool yourself into thinking you've walked more than you have when the number is staring you in the face. I've gone out into a rainstorm or circled a hallway to complete my step goal for the day. For that reason, I'm not keen on pedometer systems that don't show you your daily total without having to upload it to a computer. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/measure/bb/bybpedometer.htm">Before You Buy a Pedometer</a> <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/measure/a/locke122004.htm">How Many Steps per Day are Enough?</a> <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/06/pedometer-use-may-cut-diabetes-risk-in-half.htm">Pedometer Use May Cut Diabetes Risk in Half</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Wednesday, January 6th, 2010 at 10:19:47.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/06/pedometer-use-may-cut-diabetes-risk-in-half.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/06/pedometer-use-may-cut-diabetes-risk-in-half.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/01/06/pedometer-use-may-cut-diabetes-risk-in-half.htm&zItl=Pedometer Use May Cut Diabetes Risk in Half">Email this</a>

Are Running Shoes as Bad for Your Knees as High Heels?
<a href="http://walking.about.com/od/shoechoice/ss/runningshoe.htm"><img src="http://z.about.com/d/walking/1/G/d/M/2/nb825.jpg" align="right" border="0" hspace="5" alt="Lightweight flat running shoe" /></a>Running in running shoes puts more stress on your knees and hips than walking in high heels, according to a study published in the December 2009 issue of PM&R: The journal of injury, function and rehabilitation. The study compared healthy runners on a treadmill either running barefoot or in standard neutral stability running shoes. What's up? The study authors say in a press release that modern running shoes are designed to support and protect the foot itself. But because many have an elevated heel and increased material under the medial arch, they end up putting more stress on the hip, knee and ankle. They suggest that new footwear designs try to minimize these forces on the leg joints. Press release: <a href="http://clk.about.com/?zi=1/1hc&zu=http://www.eurekalert.org/pub_releases/2010-01/ehs-rsm010410.php">Running shoes may cause damage to knees, hips and ankles</a>. What does this mean for walkers? Follow my longtime <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/cs/shoes/a/shoeguide.htm">walking shoe advice</a> and seek out shoes without elevated heels or aggressively flanged heels. The best shoes for walking have a flat heel profile, with little to no elevation between the heel and the forefoot. I also prefer lighter-weight shoes rather than heavy shoes, even though it may mean that I wear them out faster. Reducing the stress on my knees and hips is critical to having a long, pain-free walking life. Walking will put far less stress on the joints than running, but anything you can do to reduce your risk of hip and knee pain is worth doing. <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/od/shoechoice/ss/runningshoe.htm">Running Shoes vs. Walking Shoes</a> Source: D. Casey Kerrigan, MD, Jason R. Franz, MS, Geoffrey S. Keenan, MD, Jay Dicharry, MPT, Ugo Della Croce, PhD, and Robert P. Wilder, MD. "<a href="http://clk.about.com/?zi=1/1hc&zu=http://www.pmrjournal.org/article/S1934-1482(09)01367-7/fulltext">The Effect of Running Shoes on Lower Extremity Joint Torques</a>." PM&R: The journal of injury, function and rehabilitation, Volume 1, Issue 12, Pages 1058-1063 (December 2009). Photo © Wendy Bumgardner <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/05/are-running-shoes-as-bad-for-your-knees-as-high-heels.htm">Are Running Shoes as Bad for Your Knees as High Heels?</a> originally appeared on <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/">About.com Walking</a> on Tuesday, January 5th, 2010 at 08:54:04.<a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/05/are-running-shoes-as-bad-for-your-knees-as-high-heels.htm">Permalink</a> | <a href="http://clk.about.com/?zi=1/1hc&zu=http://walking.about.com/b/2010/01/05/are-running-shoes-as-bad-for-your-knees-as-high-heels.htm#gB3">Comment</a> | <a href="http://walking.about.com/gi/pages/shareurl.htm?PG=http://walking.about.com/b/2010/01/05/are-running-shoes-as-bad-for-your-knees-as-high-heels.htm&zItl=Are Running Shoes as Bad for Your Knees as High Heels?">Email this</a>