Race for the Cure

This Saturday, June 13th, Team Legacy Physical Therapy will be walking in the Race for the Cure downtown. This is the first time sponsoring the event for Legacy Physical Therapy. We raised $1365.00 to date as a group. If you are going to be at the race, look for us in our light blue t-shirts. Thank you to all of the people who contributed to Team Legacy Physical Therapy, and a special thanks to our team members:

Maria Pattengill	Brooke Kalisiak	Jess Pattengill
Jacob Pattengill	Regina Pattengill	Abbie Bradley
Tina Pattengill	Rachelle Bradley	Sarah Bradley
Samantha Bradley	Time Bradley	Carrie Seeley
Janice Roberts	Cheryl Roberts	Charlie Schatte

Walking for Fitness

Since much of the Legacy Physical Therapy family will be participating by walking in the Race for the Cure, we thought it appropriate to dedicate the rest of this newsletter to walking as a form of exercises. Walking is a great low-impact exercise for developing and maintaining cardiovascular fitness. You can walk anywhere at any time, and, unlike some fitness regimens, your only expense is comfortable clothing and a good pair of shoes.

Once you start your walking program, you will be taking your first steps toward increasing your fitness level. Walking is associated with a reduced risk of heart attack, and regular exercise decreases your risk of developing type 2 diabetes. Other benefits of walking include increased energy, improvement in cardiovascular fitness, increased muscle tone, stress reduction, and weight control.

The U.S. Department of Health and Human Services recommends exercising at a moderate intensity for 130 to 150 minutes a week for optimal physical and mental health benefits.This roughly equates to 30 minutes of walking on most days of the week. A reduced time commitment – 75 minutes a week – is allowed, if the workouts are no shorter than 10 minutes each and consist of vigorous movement, such as racewalking, swimming or singles tennis.

Starting Your Walking Program

Start slow and easy. If you’ve been inactive and tire easily, it’s best to walk only as far and as fast as you comfortably can, gradually building up your pace and distance.

• Make your walking program work for you. If you cannot set aside at least 30 consecutive minutes in your day, then split up your time—10 minutes here, 20 minutes there—as long as you get at least 30 minutes each day.
• Choose a fun and safe place to walk. Consider mall walking groups, or walking groups that walk on designated trails. The best walking surfaces are flat, firm, and not too hard, such as grass, wood chip paths, dirt paths, and cinder tracks.
• Monitor your progress. Knowing your resting heart rate lets you measure your initial fitness level and your improvement over time. Monitor your progress by recording your pulse before you walk. After you complete your walk, check and record your pulse once more.

Proper Shoe Fit

One of the most important steps you can take is to wear the right shoes. Consider the following:

• The insole should match the arch of your foot.
• The sole should be made from a foam material for cushioning and it should bend at the forefoot rather than the midfoot.
• The heel should be made from a foam material to provide shock absorption.
• Breathable materials such as leather and cotton canvas are preferable to synthetics or plastic.
• The toe box should provide plenty of wiggle room for the toes in both depth and width.
• The heel grip should hold the heel snugly in place. A padded cuff at the top opening may provide a firmer grip and cause less friction on the skin.

If you would like help fitting your shoes, there are several specialty stores around St. Louis that have wonderful professionals that can help you. (Fleet Feet, Big River Running Company, NewBalance)

Great Walking Sites in St. Louis

Although walking in your neighborhood is an easy and convenient way to get your exercise in, sometimes it is nice to get out and see somewhere new. Below is a list of some great walking sites around St. Louis, both inside and outside. Click on any of the sites to find out more information