3400 Wake Forest Road · Raleigh, NC 27609-7373
dukeraleighhospital.org
This publication in no way seeks to serve as a substitute for professional medical care. Consult your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines.
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The American College of Sports Medicine
recommends adults exercise for at least 150
minutes each week. For adults of all ages and
fitness levels, walking o•ers numerous health
benefits, including lower cholesterol, triglyceride
and blood pressure levels; a decreased risk of
heart disease, Type 2 diabetes and osteoporosis;
and improved balance and coordination.
For beginners, walking is especially
advantageous—as long as your doctor has given
you permission to begin exercising, all you need
is a good pair of shoes, and you're ready to
get started.
THE STARTING LINE
If weight loss is your goal, running is more
e¦cient because you can burn more calories
than walking in the same amount of time. But
running isn't safe for everyone.
"If you have orthopaedic concerns, walking
is recommended because running is much
harder on your joints," says Sharon Page, MS,
exercise physiologist at the Lifestyle and Disease
Management Center at Duke Raleigh Hospital.
"The old adage, 'you have to walk before you
run,' is also very true. If you're new to exercise,
you need to build up endurance and stamina
through walking before you consider running."
For individuals who already walk for 30
minutes each day, training for a 5K is a great way
to transition to running. To help your body adjust
safely, Page recommends training for at least
16 weeks using a program that incorporates a
mixture of running and walking.
To learn more about the fitness services
o"ered at the Lifestyle and Disease
Management Center, call 919-954-3174.
Walk Your Way to Better Health
The beautiful change-of-seasons scenery and crisp autumn air make
fall the perfect time to begin a new walking or running program.
Plan for exercise success with our walking/running guide.
READY TO GET STARTED ON YOUR JOURNEY TO BETTER HEALTH? DUKE RALEIGH HOSPITAL IS PROUD TO SUPPORT SEVERAL
UPCOMING COMMUNITY WALKING AND RUNNING EVENTS, INCLUDING THE LUNG CANCER INITIATIVE OF NC LUNGE FORWARD
5K, THE GAIL PARKINS MEMORIAL OVARIAN CANCER WALK AND 5K RUN AND THE 2014 TRIANGLE HEART WALK. FOR RACE
DATES AND TIMES, VISIT DUKERALEIGHHOSPITAL.ORG AND/OR CHECK OUT THE COMMUNITY CALENDAR ON PAGE 7.
