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Walking
By
walking
on
a
regular
basis,
the
walker(s)
get
the
benefit
of
activity
and
has
fun
too.
Walking
is
the
most
popular
exercise
for
Canadians.
When
supporting
or
assisting
an
individual
or
group
with
developmental
disabilities
who
have
chosen
to
or
are
trying
walking
as
an
activity
the
role
of
the
support
person
may
be
to
guide,
to
monitor,
to
assist,
to
encourage
.
.
.
or
to
join
with
the
person(s)
and
to
have
fun.
Walking
as
an
activity
should
be
geared
to
and
designed
around
the
abilities
of
the
individual.
Why
Walking?
- Walking
is
close
to
a
perfect
exercise.
- An
individual
or
group
can
stroll
or
quick-step-it
anytime,
anyplace.
- Walking
increases
circulation,
helps
the
heart,
strengthens
muscles
and
burns
calories.
- Walking
is
a
wonderful
stress
reducer.
It
gives
the
walker
energy
and
helps
him/her
sleep.
- Walking
makes
a
person
feel
good
and
helps
with
weight
control.
How
to
Get
Started
- Determine
if
the
individual
wants
to
walk
alone
or
as
part
of
a
walking
club
i.e.
with
friends,
co-workers,
family,
neighbours.
- Use
a
"Walking
Chart"
to
record
his/her/their
activities.
- To
stay
motivated
it
may
be
easier
to
walk
on
a
regular
day
and
time.
- Setting
a
goal/target
may
help
with
motivation,
as
well.
Safety
Tips
- Choose
a
route
that's
interesting
and
safe.
If
walking
at
night
reflective
tape
should
be
worn
on
clothing.
- Avoid
heavy
traffic
and
rough
ground.
- If
it
is
hot,
choose
a
shaded
route
and
walk
more
slowly.
Wear
a
hat
and
sunscreen.
Drink
water
before
and
after
walking.
- Wear
walking
shoes
or
runners
that
support
the
ankle
and
have
a
flexible
sole.
- When
weather
is
bad,
arrange
to
"mall
walk"
or
walk
in
a
gymnasium
or
other
building.
- If
mosquitoes
are
a
problem,
use
an
insect
repellent
containing
DEET
(N,
N-diethyl-m-toluamide)
Always
read
and
follow
instructions
for
use
on
the
product
label.
Before
Walking
Encourage
or
assist
individuals
to
consult
with
and/or
see
their
doctor
before
starting
walking
as
an
activity
especially
if:
- the
individual(s)
is/are
over
40
and
not
accustomed
to
exercise.
- the
individual's
blood
pressure
is
high,
he/she
has
a
heart
condition
or
has
had
a
chest
pain
brought
on
by
activity.
- the
walker
has
other
medical
conditions
that
may
be
affected
by
a
walking
program.
Walking
Tips
General
information
for
a
group
or
individual:
- It's
better
not
to
eat
for
at
least
two
hours
before,
and
20
minutes
after
vigorous
walking.
Some
people,
however
find
that
a
more
leisurely
walk
after
eating
aids
in
digestion.
- Don't
carry
anything,
so
the
arms
can
swing
freely.
- Warm
up
stretches
before
and
after
walking
will
assist
each
individual
to
feel
more
comfortable
and
avoid
injury.
- Start
walking
slowly.
Then,
increase
speed
as
their
muscles
warm
up.
- Don't
get
out
of
breath.
Encourage
individuals
to
take
the
"Talk
Test".
If
he/she
finds
it
hard
to
talk
while
walking,
he/she
is
walking
too
fast
and
needs
to
slow
down.
Warm-Up
Stretches
Warm-up
Stretches
help
prevent
soreness
and
increase
flexibility.
Examples
of
stretching
exercises
may
be
viewed
on
the
Positive
Steps
video.
General
do's
and
don'ts
include:
- Do
- stretch
to
a
point
of
mild
tension
- hold
the
stretch
for
10-30
seconds
- exhale
as
you
go
into
the
stretch
and
breath
slowly
as
you
stretch
- maintain
good
posture.
- Don't
- bounce
- stretch
to
the
point
of
pain.
How
to
Get
the
Most
Benefit
From
Walking
- As
an
individual(s)
continues
walking
his/her
heart
will
become
more
efficient.
He/she
may
notice
that
their
resting
heart
rate
becomes
slower.
This
means
their
heart
is
not
having
to
work
as
hard.
The
support
person
may
need
to
assist
with
monitoring
heart
rates.
- The
individual
may
want
to
start
walking
for
10
minutes
and
increase
the
time
they
spend
walking
by
about
two
minutes
each
week.
Aim
to
walk
for
30
to
60
minutes,
at
least
three
or
four
times
a
week.
(Adapted
from
"Let's
Walk!"
a
program
of
the
Regina
Health
District,
Regina,
Saskatchewan)
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