Second keep a record of your efforts includ ing how

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Second, keep a record of your efforts, includ- ing how long you walked and how far you went. There’s nothing like tracking your improvements to keep you motivated. Third, prepare yourself properly. The best way to avoid muscle aches is to start slowly and incorporate gentle stretches into your pre- exercise warm-up and post-exercise cool-down. Finally, set realistic goals. Remember: You don’t need to win any races to get healthy. The secret to success is to keep a steady course. W alking may be the perfect exercise. For starters, it’s one of the safest things you can do with your body. It’s much easier on the knees than running and, beyond an occasional stitch in the side, doesn’t trigger negative side effects. Researchers believe that if everyone in the United States were to walk briskly 30 minutes a day, we could cut the incidence of many dis- eases 30 to 40 percent. Brisk walking provides many of the same benefits as more intense activities, like jogging or aerobics. Just walk at a reasonably vigorous pace (3 to 4 miles per hour) for about half an hour, five or six times a week. You may not feel the benefits all at once. Evidence, however, suggests that over the long term, a regular walking rou- tine can do a world of preventive good—from lowering the risk of stroke and diabetes to help- ing combat arthritis and high blood pressure. Before you begin, a few pointers can help you get the most out of your walking routine. First, pay attention to your shoes. Walkers spend more time with the entire foot on the ground than do What Is Everyone Walking About? It’s simple, it’s cheap, and studies show that walking may be one of the best forms of exercise. It’s simple, it’s cheap, and studies show that walking may be one of the best forms of exercise. About Walking Create a schedule of your typical school day. Find at least three ways that you can increase the amount of walking that you do—for instance, taking the elevator rather than the stairs. Share your ideas with the class. 104 Chapter 4 Physical Activity for Life
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105 Sports Medicine Would you like to work with athletes and others who lead physically active lives? If so, you may enjoy a career in sports medicine. Physicians specializing in sports medicine treat injuries related to sports and other physical activities. To enter this profession, you will need to complete a four-year college program, four years of medical school, and from one to seven years of residency training. Learn more about this and other related health careers by clicking on Career Corner at health.glencoe.com. Chapter 4 Review health.glencoe.com 1. Practicing Healthful Behaviors. Identify three sedentary activities from your daily life and suggest a physical activity you could do in place of each. (LESSON 1) 2. Goal Setting. Identify two areas of your health-related fitness that need improvement. Use the goal-setting steps to develop a plan for improving these areas. (LESSON 2) 3. Advocacy. Prepare a short presentation in which you encourage teens to
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