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MOVE MORE The
MOVE MORE section offers tips and local walking
routes. The full Sisters Together walking brochure is
included here as well. Please feel free to download this
brochure to use with your group. The
Sisters Together brochure on hair care and exercise
called Hair Care Tips for Sisters on the Move is also available
here.
Research finds that walking
reduces the risk of Type 2 Diabetes. Click here to
view article.
Table of Contents:
Move More Tips
- Start the year with a resolution to get fit and feel better. Use a calendar to track your progress.
- Treat your body to morning stretches.
- Take the stairs instead of the elevator.
- Get off the bus or subway one stop early and walk the extra distance.
- Pick up a fitness magazine or book to inspire you. Select and start a fun new activity from it.
- Take find the flowers walks in the spring. Tour and explore the local gardens with friends.
- Take the time to be outside and move more. Don't ride when you can walk.
- Make time for recreation; Recreate and re-create your body's energy.
- In the fall, walk around a farmers' market to see the harvest and carry some back home.
- Turn on your favorite music and dance to
three songs a day three times a week. It gets your heart pumping, your body moving, and your mind feeling great.
- Rent different exercise tapes to find one you like. Use it three times a week.
- Walk while you shop. Walk briskly through the mall or the shopping center during during the winter or on rainy days.
- Make a resolution to get fit and feel batter. Start out by taking the stairs at least once a day.
- Plan three activities for each week every month. Gently stretch your muscles and warm up for about 5 minutes before and after each activity.
- Whenever you take the elevator, get off one floor early and walk the rest of the way. These little bursts of activity add up to help you get and stay fit.
- When the weather is good, take a long or short walk in each day.
- Move more with the kids. Walk a baby in a stroller. Get the young ones to dance with you or play games outside. They will learn from your good habits.
- Try a new activity every month. Some ideas: take a bike ride, play basketball, go out dancing.
- Wherever you go, walk tall. Good posture makes back and stomach muscles stronger.
- Keep an exercise diary so you can keep track of your progress.
Community
Walk Routes
Here are some walking routes that have been
used in the past by members of Sisters Together.
Use these or other safe and pretty walks in your
neighborhood. The key to a good route is that it
is simple to do on a regular basis! Get together
with a friend and talk and walk together for your
happiness and health.
ROXBURY
Roxbury Heart Center Walk: 1.4 miles
Leave Roxbury Heart Center. Walk up Martin Luther
King Boulevard to Washington Street. Walk down
Hale Street to Warren Street. On Warren, walk
back to the Roxbury Heart Center.
Roxbury YMCA Walk: 2 miles
From the Roxbury YMCA, walk up Martin Luther King
Boulevard to Washington Street. On Washington,
walk to Dudley Station. Walk around the Area B
police station to Warren St. On Warren Street
walk back to the Roxbury YMCA.
DORCHESTER
Codman Square Health Center Walk: 1.6 miles
From the Codman Square Health Center, walk up
Washington St. to Gallivan Boulevard. Walk around
the parking lot twice. Walk back up Washington
Street to the Codman Square Health Center.
Dorchester House Walk: 2 miles
From Dorchester House, walk up Dorchester Ave. to
Mass. Ave. Turn around, and walk back down
Dorchester Ave. to Dorchester House.
MATTAPAN
Franklin Park Clubhouse Walk: 2.3 miles
From the Franklin Park Clubhouse, walk around the
golf course. Follow the walk path back to the
Franklin Park Clubhouse.
Mattapan Square Walk: 3 miles
From Mattapan Square, walk down Blue Hill Avenue
Parkway. Walk to the Canton Street intersection.
At the stop sign, turn around and walk back down
Blue Hill Avenue Parkway to Mattapan Square.
Walking
Brochure
 Download
Walking Brochure (2
Pages, 146 Kb). Acrobat Reader required.
 Need
Reader?
Visit the Adobe download site.
Why Walk?
Walking is one of the easiest ways to exercise.
You can do it almost anywhere and at any time.
Walking is also inexpensive. All you need is a
pair of comfortable shoes. Walking will:
- Give you more energy
- Make you feel good
- Help you to relax
- Reduce stress
- Help you sleep
better
- Tone your muscles
- Help control your
appetite
- Burn off extra
calories
Is it okay for me to walk?
answer the following questions before you begin a
walking program.
- Has your doctor ever
told you that you have heart trouble?
- When you exercise,
do you have pains in your chest or on your left
side (neck, shoulder or arm)?
- Do you often feel
faint or have dizzy spells?
- Reduce stress
- Has your doctor told
you that you have high blood pressure?
- Has your doctor told
you that you have bone or joint problems, like
arthritis, that could get worse if you exercise?
- Are you over 50
years old and not used to a lot of exercise?
- Do you have a
condition or physical reason not mentioned here
that might interfere with an exercise program?
If you answered yes to any of
these questions, please check with your doctor
before starting a walking program or other form
of exercise.
How do I start a walking program?
It is important to design a program that will
work for you. In planning your walking program,
keep the following points in mind:
- Choose a safe place
to walk. Find several people to walk with you.
Your walking partners should be able to walk with
you on the same schedule and at the same speed.
- Wear shoes with
thick flexible soles that will cushion your feet
and absorb shock.
- Wear clothes that
are right for the season. Cotton clothes for the
summer help to keep you cool by absorbing sweat
and allowing it to evaporate. Wear your clothing
in layers in the winter, and as you warm up, you
can take off some layers.
- Stretch before you
walk. See the warm up exercises included in this
brochure.
- Think of your walk
in three parts. Walk slowly for 5 minutes.
Increase your speed for the next 5 minutes.
Finally, to cool down, walk slowly again for 5
minutes.
- Try to walk at least
three times per week. Add 2 to 3 minutes per week
to the fast walk. If you walk less than three
times per week, increase the fast walk more
slowly.
- To avoid stiff or
sore muscles or joints, start gradually. Over
several weeks, begin walking faster, going
further, and walking for longer periods of time.
- The more you walk,
the better you will feel. You also will burn off
more calories.
Safety tips?
Keep safety in mind when you plan your route and
the time of your walk.
- Walk in the daytime
or at night in well- lighted areas.
- Walk in a group of
three or more at all times.
- Notify your local
police station of your groupšs walking time and
route.
- Do not wear jewelry.
- Do not wear
headphones.
- Be aware of your
surroundings.
How do I warm up?
Before you start to walk, do the stretching
exercises shown here. Remember not to bounce when
you stretch. Perform slow movements and stretch
only as far as you feel comfortable.
Hair Care Tips for Sisters
on the Move
Download
Hair Care Tips (20 pages,
462 Kb). Acrobat
Reader required.
Need Reader? Visit the Adobe
download site.
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