Royce Shook

2 years ago · 1 min. reading time · ~10 ·

Blogging
>
Royce blog
>
Walking in a Winter wonderland

Walking in a Winter wonderland

 Deep winter, in the Northern Hemisphere, Summer in the Southern. Walking as an exercise can be done no matter where you live. It is harder to walk in the winter, because of snow and ice. However, malls are still open even in the Pandemic (as of the writing of Dec 2021) and they are a great place to walk. Many, in fact, had walking groups, pre-pandemic, and may have them again, post-pandemic. 

Walking is an excellent weight-bearing exercise. It helps maintain and increase bone mass as well as strengthen back leg and stomach muscles. Walking improves your cardiovascular fitness and increases the efficiency of your heart. To achieve the maximum cardiovascular benefit for your age and fitness level, exercise at your target heart rate. If you are on heart or blood pressure medications, you should speak to your physician about your target heart rate.

Your target heart rate is 60 to 80 percent of your maximum heart rate, depending on your fitness level. Your maximum heart rate is calculated by subtracting your age from 220. If you are just beginning, start at the 60 percent level. Contact your physician or physical therapist to determine your exercise range.

To monitor your heart rate, you need to check your pulse.  Place your index and middle fingers on the thumb side of your opposite wrist or the side of your throat next to your “Adam’s apple.” Press lightly and feel your pulse. Count the number of beats in ten seconds and multiply by six. This is your heart rate per minute. Throughout your walking program, you can monitor your pulse at timed intervals. Your goal is to reach your target heart rate. If you experience dizziness, light-headedness, chest pain or shortness of breath, discontinue exercising immediately and seek medical attention.

Before beginning any exercise program, speak with your physician regarding any restrictions!


 

Comments

Articles from Royce Shook

View blog
2 weeks ago · 1 min. reading time

“According to the U.S. Department of Education, 54% of U.S. adults 16-74 years old - about 130 milli ...

1 week ago · 1 min. reading time

2. - Second Important Lesson - Pickup in the Rain · One night, at 11:30 p.m., an older African Ameri ...

3 days ago · 1 min. reading time

My thanks to Walter and his sense of "old" humour for these · 'OLD' IS WHEN... · Your sweetie says · ...

Related professionals

You may be interested in these jobs

  • FPInnovations

    Researcher - Life Cycle Assessment (LCA)

    Found in: Talent CA C2 - 6 hours ago


    FPInnovations Québec City, Canada Full time - Regular

    At FPInnovations, we don't just offer jobs, we offer career opportunities that will allow you to significantly contribute to the Canadian forest industry. We rely on the outstanding expertise of over 330 employees to support our member companies and the industry. · You can look f ...

  • Harrison Clark Rickerbys

    Private Client Solicitor

    Found in: Talent CA C2 - 6 hours ago


    Harrison Clark Rickerbys Toronto, Canada

    About The Role · Are you a private client solicitor with a passion for the agricultural and estates sector? If so, we have a unique opportunity just for you · Our dedicated Agricultural & Estates team (a group of more than 40 across the country), working with our Private Client ...

  • Manitoulin Transport

    New North Fuels Team Leader

    Found in: Talent CA C2 - 1 day ago


    Manitoulin Transport Timmins, Canada Full time

    Job Description · The team leader role is outlined below. This role is not limited to only items listed below. Other duties may be required as business and customer needs change. · Dispatch drivers · Based on customer needs -ensuring not to have runouts · Schedule drivers ( start ...