Health Tips

By Bob Perry

Walk the walk

Despite the many scientific advances in sports training and the billions of dollars spent on exercise equipment each year, the best, most readily available form of exercise is absolutely free: just walk the walk.
     I’ll let you in on a hot tip: keep it simple. Walk with intensity and in short spurts.
     First, warm up for two-to-three minutes, keeping your back straight and abs tight, and think healthy thoughts. This is your time! Next, pick up your pace for 30 seconds, and then slow down for another 60 seconds. Repeat as often as you feel comfortable doing.                    
Depending on how many times a week you can walk, I recommend increasing your 30-second burst weekly (by five seconds). Walking with intensity and training in intervals will allow you to increase your cardio capacity and build endurance. And the best benefit is you can gain all the benefits in half the time by walking with intensity and doing intervals. And we know that, in your business, time is money, but this is a solid investment in your personal health.     
Approximately 2,000 steps add up to a mile and 100 calories. Seems simple, doesn’t it?
     You don’t even have to do it all at once; take small breaks throughout the day.
• When you break, park in the farthest spot in the lot.
• Walk around your rig as you fill it up.
     If you’re out of shape, start slowly, and build up over time. Exercise shouldn’t be a chore; it’s one of the best things you can do for your body.
Benefits
• Increases circulation. Walking can help if you      regularly experience unpleasant sensations in the legs such as tingling and “crawling.”
      You may suffer from restless leg syndrome.
• Relaxes tension in neck and shoulders
• Relieves lower-back pain and hip stiffness
• Eases mental fatigue and eyestrain
     Invest in good tread
     You don’t run your rig on bald tires; don’t walk in worn-out shoes. Arch support, heel support and cushioning all wear down over time. Good walking shoes help avoid injuries.

You can do this!
The Trucker Trainer
President, Roadside Medical Clinic