Sports Medicine Book


  • Walking Program


Walking Program

Aka: Walking Program
  1. Technique
    1. Perform outside or inside on treadmill
    2. Wear Running Shoes
    3. Progressively increase duration as tolerated
      1. No accelerating Joint Pain on successive days
    4. Goal
      1. Perform for 30 minutes to 1 hour per day
      2. Perform 5 to 7 days per week
  2. Protocol
    1. Begin with two 5 minute walks daily
    2. Add 1 minute daily until can sustain 10 minutes in one walk
    3. Consolidate walk time into a single 10 minute walk daily
    4. On a weekly basis, increase walk time by 1 minute daily (11 minutes, 12 minutes...)
    5. Incorporate Walking Program into an overall fitness program (e.g. swimming, yoga)
  3. Benefits
    1. Improves Knee Osteoarthritis symptoms
    2. Improves aerobic condition
    3. Assists losing weight in Obesity
    4. Lowers risk of Diabetes Mellitus
    5. Lowers Blood Pressure in Hypertension

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