® A regular programme of walking... Here are a few useful tips that will ... keeps your heart strong help you to enjoy your walk and do your heart good ... improves muscle strength If you’re not in the habit of taking • regular exercise, start slowly, enjoy being out and about, and gradually ... helps to manage your weight build up to the recommended 30 minutes walking a day. ... makes you feel good Drink a glass of water before and • after your walk and, don’t forget, wear good, comfortable shoes. BUT, ABOVE ALL - WALKING IS FUN • Gradually warm up at the beginning and cool down towards the end. PHYSICAL ACTIVITY • Remember, loose clothing is more ...reduces risk for several chronic comfortable and, in winter, add light diseases including heart disease, layers rather than thick, chunky clothes. high blood pressure, osteoporosis, It’s much better. anxiety and depression. • Why not try to incorporate walking into your daily activities. Walk to For health benefits you need to walk at a hearty work, to meetings or the shops. pace for at least 30 minutes most days of the week. The list is endless.... You can accumulate the 30 minutes or more If you have a history of heart trouble over two or three shorter sessions • or other significant medical illness, talk to your doctor before you start. ® Stop if you experience unusual Slí na Sláinte • symptoms, such as chest pain, dizziness or breathlessness, and The Irish Heart Foundation. consult your doctor. 4 Clyde Road, Ballsbridge, Dublin 4. Tel: 01-668 5001 Fax: 01-668 5896 Why not invite your friends, family • e mail:
[email protected] or work colleagues to join you when Web: www.irishheart.ie you go walking..