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Whtby Free Press, Wednesday, JuIy 7, 1993, Page 13 WaIk you r way to fitnes Ftness consultant Lois jCharters offers beneficial how-te tips and advice on starting and maintaining a walking program, benefits of walking, stretching exerciges, sun-safety hints, information on building better bones and proper clothing and shoes te wear while walking. WYWALK? 1. Lwr blood pressure and resting heart rate. 2.Improves circulation. 3. Stimulates bone growth. 4. Controls weight. 5. }Ielps relieve tension and stress. 6. Improves sleep, digestion and elimination. i 7. Increases muscle tone, strength and endurance. 8. Helps improve balance and ce-ordination 9. Replaces fatigue with .energy and pep. 10. Ites easy, affordable and fun. 110W TO BE SUN-SAFE Use a sunscreon with an SPF 15 or higher -- even on cloudy days. a Apply sunscreen 30 to 45 miinutes before exposure. * rtewalk beforel11a.n. or pff atr 3 p.m. *Wear protective clothing: a wide-brimmed hat, long leeves, long pants. e Wear polarized sunglasses. e Check the UV Index. Limit exposure on very sunny days. STRTCHLNG Before you head off, warm Up. Start with three te five :minutes of slow walking, followed bythese gentie stretches: hamstring -- stretch the back of the thigh; the arms, shoulders and upper gradually. Follow with the same gentie stretches. BUILDING BEITER BONES Diet: To maintain strong, healthy bones -- and te help prevent osteoporosis -- aduts need between 800 and 1,200 mg of calcium per day. If yeu are unable te consume adequate amounts ef calcium-rich foods, talk te your docter about a calcium supplement. Limit your consumptien ef caffeine, alcohol and tebacco -- these may be facters in bene loss. Vitamins: In order to properly absorb calcium, your body needs about 400 IU of vitamin D a day. Being eut in the sunshine helps your body manufacture its own vitaniin D. Vitamin D is aise obtained from fortified milk or vitamin supplements, but check with your physician flrst. Vitamin A is essential te bone growth. It can be found in millk and - milk products, fruits, vegetables andliver. Vitaniin A is often present in vitamidn puIs with vitamin D, but tee high an intake of vitaxain A can cause bone damage. Vitamin C is necessary te form collagen, the framework on which bone is built. Citrus fruits, strawberries, broccoli, green pepper and vitaminized fruit juices ar alal excellent sources. One serving a day will meet your needs. Exercise Net only is exercise essential fer maintaining healthy bones, it may actually increase bone mass. Recent studies have shown that exercises that stress bone mass. (such as weight training) are most effective when combined with weight-bearing, aerebic activities,- such as walldng. CLcYIHING In summer, wear light-celeured, porous, materials (e.g. cotten) that will allow perspiratien te evaporate. In winter, layer your lothing te, keep eut -cold and wind. Absorbent materials help trap heat. Don't forget your hat and mitts. PROPER SHOES When buying shoes for fitness walking, leok for the following features: " tengue padding; " laces te, adjust for snugness and cemfert; e breathable uppers made of leather, e padded insoles, mid-soles and heel ceunters; *a flexible foot area; *rooem te wiggle your tees; " a good arch; " a firmn, thick 'sole with good traction. FOOT-PAMPERING TIFS *After walking, indulge in a TRECKMAN HEALTH SERVICES J. Eshpeter RXN A. Trevor RXN Health Begins With Voul Oui services at Tieckman's in- cludo Coîonics, Retlexology, Nutritonal Guidance, Therapeutic Touch, Ther- apeutuc Bodywork, Amalgam Reactions Consultations. 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