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FAQ |
Why do I have to register to take
part in the BeeWell Miles program?
You need to register in order to
customize the tools to track your
miles and nutrition. This allows you
to see your progress, track the
history of the miles and meals you
have logged and see how it is making
a difference. By registering, you
can also win prizes each day you log
miles.
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How does walking
compare to running?
Walking can provide the
same benefits as a
running program. General
health benefits are
aquired from any
walking. For cardio
benefits the key is
walking fast enough to
get your heart rate up.
Walkers may miss fewer
days due to injury than
runners while achieving
similar improvements in
aerobic conditioning. |
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How many steps in a
mile? One mile is equal
to 5280 feet. Most
people say it takes
about 2000 steps for
every mile. Of course
everyone's stride is
different. An average
stride is usually
somewhere between 2 and
3 feet in length. So on
average it takes between
1760 and 2640 steps to
complete one mile.
To
measure your stride mark
a distance of 50 feet.
Now walk this distance
and count your steps.
Divide 50 by the number
of steps and that is
your stride length. Now,
divide 5280 by your
stride length to find
your "average steps per
mile". |
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How many calories
are burned walking one
mile? This will vary
depending on the
individual, speed
walked, terrain, etc. An
average is 100 calories
per mile. |
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How many calories do
I need to burn to lose
one pound? One pound of
body fat is equal to
3500 calories.
A healthy
rate of weight loss is
approximately one to two
pounds per week. If you
are losing faster than
that you may be losing
bone and muscle mass in
addition to fat. In
order to average one
pound per week it would
be necessary to burn an
additional 500 calories
per day. (7 days a week
X 500 calories per day =
3500 calories.)
If you
do not have the time or
energy to burn the
additional 500 calories
a day you can use a
combination of calorie
reduction and exercise.
Such as burning 300
calories a day through
exercise and reducing
calorie intake by 200
calories. |
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What are the
benefits of walking?
Walking or running for
fitness can help you
achieve a number of
important health
benefits:
- Reduce your
risk of a heart attack
- Manage your blood
pressure
- Reduce your
risk of developing type
2 diabetes
- Manage your
diabetes
- Manage your
weight
- Manage stress and
boost your spirits
- Stay
strong and active
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What should I look
for in a walking shoe?
- Low heel
- Flexible sole
- Lightweight and
breathable fabric
- GREAT fit
You can also check
the ASICS® Tips in the
Articles section after
you have registered.
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Should I prepare
before I walk? Yes. Take
time to prepare yourself
to prevent injuries,
such as blisters on your
feet or muscle pain.
Wear walking shoes and
comfortable, protective
clothing
Before you set
out, be sure to select
comfortable footwear.
Also dress in loosefitting,
comfortable clothing and
in layers if you need to
adjust to changing
temperature. If you walk
outside, choose clothes
appropriate for the
weather. Avoid
rubberized materials, as
they don't allow
perspiration to
evaporate. Wear bright
colors or reflective
tape after dark so that
motorists can see you.
Warm up
Spend about five
minutes walking slowly
to warm up your muscles.
You can walk in place if
you want. Increase your
pace until you feel
warm. Warming up your
muscles reduces your
risk of injury.
Stretch
After warming up,
stretch your muscles for
about five minutes
before walking. Include
the calf stretch,
quadriceps stretch,
hamstring stretch, lower
back flexion stretch and
chest stretch. |
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What is considered a
good fitness walking
pace? An average fitness
walking pace is close to
a 15 minute mile. But, a
good pace will vary
depending on your
fitness level, walking
technique, walking
goals, and terrain. For
general fitness walking
you should walk at a
pace that increases your
heart rate, and you can
maintain for 30 to 60
minutes. Use the talk
test... if you can't
speak without gasping
for air you are walking
too fast. If you are
walking slow enough that
you can carry a tune you
are probably walking too
slow. |
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How can I increase
the number of steps I
walk?
There are many
ways to increase your
daily steps. Use your
imagination and come up
with your own list:
- Take a walk with your
spouse, child, or friend
- Walk the dog
- Use the
stairs instead of the
elevator
- Park farther
from the store
- Better
yet, walk to the store
- Get up to change the
channel
- Window shop
- Plan a walking meeting
- Walk over to visit a
neighbor
- Get outside
to walk around the
garden or do a little
weeding
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How can I prevent
shin pain?
Aching shins
is very common for new
walkers. It can also be
a problem when
increasing speed or
distance.
To avoid
aching shins
- Increase speed and
distance gradually
- Wear good, flexible,
walking shoes with a low
heel
- Perform ankle
circles and toe points
before and after your
walks
- Stretch your
calves and shins well
after you walk
If you
have shin pain now you
may need to rest your
shins by decreasing your
mileage (and / or speed)
for a few days. If it is
very painful use the
RICE method... rest,
ice, compression,
elevation (and ibuprofen
works wonders).
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