Mobility & Fitness

Foam Rollers for Self-Massage

Oct 30, 2017 · · Mobility & Fitness
Foam rollers have been used by massage therapists, athletes, and physical therapists for decades. Though they have multiple uses, their primary purpose has been as a self-massage tool. When you lie on a foam roller and roll up and down, the dense foam provides pressure. It feels similar to the … Read More

Appendix III: Walking Reading List

Sep 29, 2017 · · Mobility & Fitness
The Last Great Walk: The True Story of a 1909 Walk from New York to San Francisco, and Why it Matters Today by Wayne Curtis A Philosophy of Walking by Frederic Gros Prevention’s Complete Book of Walking by Maggie Spilner A Sense of Direction: Pilgrimage for the Restless and the … Read More

Appendix II: Resources

Sep 29, 2017 · · Mobility & Fitness
America Walks americawalks.org America Walks, a 501(c)(3) nonprofit national organization, advocates for walking and walkable communities with federal agencies; provides strategy support, training and technical assistance to statewide, regional, and local organizations; and convenes the national Every Body Walk! Collaborative of 700 allied organizations. American Academy of Orthopaedic Surgeons (AAOS) orthoinfo.aaos.org/main.cfm OrthoInfo … Read More

Appendix I: Glossary

Sep 29, 2017 · · Mobility & Fitness
Achilles tendinitis: inflammation of the Achilles tendon causing pain along the back of the leg near the heel. Aerobic physical activity: activity, such as walking, in which the body’s large muscles move in a rhythmic manner for a sustained period of time Also called endurance activity, aerobic physical activity improves … Read More

6. Sustaining the Momentum

Sep 29, 2017 · · Mobility & Fitness
The World Health Organization estimates that 95 percent of the world’s adult population fails to meet the rule-of-thumb minimum of 30 minutes of moderate to intense physical activity five times a week. That’s no longer you—so kudos! Over time, a good habit becomes hard to break. Once you’ve fully established … Read More

5. Picking up the Pace

Sep 29, 2017 · · Mobility & Fitness
When you first amplified your walking routine, the numbers may have given you near instant gratification. Perhaps you shed a few pounds or your cholesterol level dropped. But after you’ve been walking a while, you may not see dramatic changes week to week or month to month. Progress may seem … Read More

4. Avoiding Injuries

Sep 29, 2017 · · Mobility & Fitness
Warm Up Step by step, slow walking warms you up for faster walking. The physical stress of exercise—and sometimes even just the anticipation of it—prompts the brain to cue your adrenal gland to secrete the hormone adrenaline, a.k.a. epinephrine. Traveling through the bloodstream, this short-term stimulant signals your heart to … Read More

3. Basic Gear

Sep 29, 2017 · · Mobility & Fitness
Water If you’re increasing your physical activity, you may need to drink more water to replace fluids you sweat, especially if you walk in the heat of the day. But walking is such a gentle sport, and so much a part of our natural rhythm, that you shouldn’t run out … Read More

Look to Your Lifestyle For Stronger Bones

Sep 29, 2017 · · Mobility & Fitness
Postmenopausal women are at risk for osteoporosis, a condition characterized by weak, brittle bones that are more vulnerable to fracture. In order to maintain and/or build your bone strength, two lifestyle strategies are needed: getting weight-bearing exercise and eating a healthy diet. How Exercise Builds Bone Weight-bearing exercise creates strain … Read More

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