Mirror/Mirror Episodes

Walk This Way

Walk This Way

Walking is a great way to stay in shape and a simple step to overall health.

"There is overwhelming evidence that people who walk frequently will have lower chances of heart disease, diabetes, high cholesterol and even some cancers," says Strength and Conditioning Consultant Dan Riley.

The best part? You don't need much to get started -- sunscreen, maybe a hat and music, a really good pair of walking shoes and a pedometer.

The American Heart Association recommends you walk at least 5,000 steps a day. If you are trying to lose weight, up to 10,000. The average person will walk 2,000 steps to complete a mile.

To get started, Riley says get a pedometer and find out how many steps you are taking in your normal day. Then, gradually work your way up to 5,000 steps.

What's the proper form?

  • Remain erect.
  • Don't bend over because your lower back muscles will begin to fatigue and cramp and possibly create back problems.
  • Walk with a natural stride.
  • Walk at a pace where your head is almost level and doesn't bounce up and down.
  • When you walk, keep your abs tight and try to keep your glutes tight.
How fast should you walk? At a pace where you're obviously not gasping for air. You should be able to carry on a conversation without you having to gasp or your heart rate going up and down.

To spice up your routine, try interval training - speed up briefly and then go back to a regular pace. Another way to add intensity is hills.

"If you were going to stretch, you want to stretch after exercise not before. There is absolutely no benefit. Studies demonstrate that stretching doesn't prevent an injury. It's not designed to warm you up. It's designed to increase range of motion," says Riley.

Whether it's your first step or your millionth step, now there's a way to make each step more rewarding. You may be eligible for a variety of coupons, special offers and Walgreens gift cards just by participating in "Walk with Walgreens" - a program designed to inspire and support your stroll toward a healthier lifestyle. For more, log on to walk.walgreens.com.

For more information:

Dan Riley
Strength and Conditioning Consultant

Walk with Walgreens

70s New and Old, Oily Skin Solutions, Walk This Way, Denim by Cookie Johnson, Understanding Hair Products

Other segments featured on this episode of Mirror/Mirror:

70s New and Old
70s New and Old
Thirty-some years later, the bohemian styles of the seventies are back on the pages of fashion magazines. But how do you make the looks modern for today?
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Oily Skin Solutions
Oily Skin Solutions
Oily skin isn't just troublesome for teens. Adults struggle, too. Here are some options - from drugstore to doctor's office - to get rid of the shine.
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Denim by Cookie Johnson
Denim by Cookie Johnson
Her husband, Magic Johnson, is known for wearing the pants on the basketball court. Now his wife, Cookie Johnson is, too, thanks to her new line of premium denim.
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Understanding Hair Products
Understanding Hair Products
When searching for the ideal shampoo and conditioner, you've got to know how to break it down -- the label, that is!
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The Live Well Network
Knock It Off!
Live Big with Ali Vincent
My Family Recipe Rocks!
Food Rush
We Owe What?
Let's Dish
Mexico: One Plate at a Time
Home with Lisa Quinn
Hiring America
Children's Programming
Military Makeover
The Balancing Act
Pickler and Ben