Nordic walking meetup in Tuscaloosa County on 9/29

Join us on Saturday at 8:30 AM to find out what Nordic walking is all about! No charge; poles provided.  New exercises you can do with the poles!

Look for the white Nordic walking sign.

• When: 8:30 AM; September 29
• Where: McAbee Center, 3801 Loop Rd, Tuscaloosa, AL 35404

Instructor: Leroy Hurt, ANWA-certified Advanced Nordic Walking instructor

Why Nordic walking?

• Full body, low impact
• Increase weight loss
• Improve cholesterol
• Improve blood pressure
• Facilitate rehabilitation
• Maintain stability and balance
• Maintain posture
• Facilitate stress relief
• Support muscle toning
• Improve cardiovascular function
• Improve lung capacity
• Support immune system
• Socialize with walking companions
• You determine the intensity of your workout

What if the Nordic walking bug does bite you, and you just have to have your own poles right then and there? There will be some poles available for purchase (cash, check only).

Click here for a full schedule of meetups.

Learn more about Nordic walking at my Nordic Walking Guy blog and Nordic Walking Guy Facebook page.

Can't make it to a meetup? Contact me via the blog or Facebook links above, and we'll arrange a small group orientation with you and some friends.

Why walk?

Imagine what can happen when your upper body gets involved as with Nordic walking.

How we walk

The gait cycle begins when the heel of 1 foot contacts the ground and ends when the heel of the same foot contacts the ground again. This means one gait cycle is 2 steps, a step by the right foot and a step by the left foot.

Each gait cycle has 2 phases. End of each phase is the beginning of the next.

Phases of the gait cycle

Phase	Begin	End
Stance (60% of the gait cycle)	Heel contact of 1 foot	Toe-off of the same foot
Swing (40% of the gait cycle)	Toe-off of 1 foot	Heel contact of the same foot

Stance phase

Component	Begin	End
Heel contact	Heel contact of 1 foot	Toe-off of the opposite foot
Mid-stance	Toe-off of 1 foot	Heel lift of the opposite foot
Active propulsion	Heel lift of 1 foot	Heel contact of the opposite foot
Passive propulsion	Heel contact of 1 foot	Toe-off of the opposite foot

Take care of your ankles, and they'll take care of you

Why does Nordic Walking Guy say "Don't eat like a teenager"?

Recent research show positive results for beating Type II diabetes with weight loss. It's "associated with the early and sustained improvement in the functioning of pancreatic beta cells."

Key point: "...nearly half of individuals with type 2 diabetes achieved remission to a non-diabetic state after a weight-loss intervention delivered within 6 years of diagnosis."

Main points:

• "...46% of the individuals in the intervention group successfully responded to weight loss in that they recovered and maintained control over blood glucose concentrations."
• "Pancreatic beta cells secrete insulin in two phases in response to an increase in blood glucose concentration. The first phase, which consists of a brief spike lasting approximately 10 minutes, is typically absent in patients with type 2 diabetes. First-phase insulin secretion increased in responders after weight loss but did not change in non-responders."
• "...weight loss normalizes fat metabolism in all individuals with type 2 diabetes."

Keep your feet from dragging when you walk

Ways to motivate yourself to walk regularly

1. Register for a Challenging Walking Event
2. Start a Shape-Up Walking Plan
3. Wear a Pedometer or Fitness Band
4. Make a Walking Buddy
5. Keep a Walking Journal
6. Join a Walking Club
7. Buy New Shoes and Walking Clothes
8. Try Walking Gadgets and Apps
9. Do a Virtual Walk
10. Choose the Right Time

Walking and your body: Good numbers

Two hours per week reduces stroke risk by 30%.

40 minutes three times per week  protects the brain regions associated with planning and memory.

30 minutes a day reduces symptoms of depression  by 36%.

3500 steps per day lowlowers diabetes risk by 2975 minutes per week

75 minutes per week in an almost 2 years  your life.

1 hour per day can cut  obesity risk in half.

4 hours a week  can reduce hip fracture risk  by up to 43%.

30 to 60 minutes most days of the week lowers heart disease risk.

Fall prevention tips

National Council on Aging shared this information about fall prevention for your loved ones.

Factors:

1. Balance and gait
2. Vision
3. Medications
4. Environment
5. Chronic conditions

Actions:

1. Enlist their support in taking simple steps to stay safe
2. Discuss their current health conditions
3. Ask about their last eye checkup
4. Notice if they’re holding onto walls, furniture, or someone else when walking or if they appear to have difficulty walking or arising from a chair
5. Talk about their medications
6. Do a walk-through safety assessment of their home