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2. Take the Exercise and Fitness Quiz!
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In this Article

• Do you remember your first step?
• What are the top 10 reasons to walk?
• What are the types of walking?
• Where can I find tips on walking techniques?
• Is walking really a workout?
• What are the biomechanics and types of foot strike?
• What type of foot do I have?
• What type of shoe should I buy?
• How many calories will I burn walking?
• What's a good average walking speed?
• How much walking should I do?
• How do I get started?
• Where can I walk?
• Should I walk or run?
• Where can I get more information about walking?
• Walking Index

Where can I get more information about walking?

Resources

http://www.smallstep.gov/

http://www.cdc.gov/nccdphp/dnpa/physical/

http://aom.americaonthemove.org/

http://www.railtrails.org/index.html

http://www.americanhiking.org/

http://www.ava.org/

http://www.diabetes.org/ClubPed/index.jsp

http://walking.about.com/

The Complete Guide to Walking, New and Revised: For Health, Weight Loss, and Fitness, by Mark Fenton

http://www.presidentschallenge.org/activity_log/index.aspx

Calories burned in one hour at different body weights

REFERENCES: http://www.cdc.gov/nchs/products/pubs/pubd/hestats/physicalactivity/physicalactivity.htm. May 14, 2007

Behavior Risk Factor Surveillance System - Centers for Disease Control 2003 http://www.cdc.gov/brfss/cde/index.htm

Knowler WC, et al. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metormin. N Engl J Med. 2002 Feb 7;346(6):393-403.

Hakim AA, et al Effects of walking on mortality among nonsmoking retired men. N Engl J Med. 1998 Jan 8;338(2):94-9.

Manson JE. A prospective study of walking as compared with vigorous exercise in the prevention of coronary heart disease in women. N Engl J Med. 1999 Aug 26;341(9):650-8.

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Krall EA et al. Walking is related to bone density and rates of bone loss. Am J Med. 1994 Jan;96(1):20-6.

Brooke-Wavell K et al Brisk walking reduces calcaneal bone loss in post-menopausal women. Clin Sci (Lond). 1997 Jan;92(1):75-80.

Dunn A et al. Exercise treatment for depression: efficacy and dose response. American Journal Of Preventive Medicine :2005 vol:28 iss:1 pg:1-8

Anne McTiernan et al Recreational Physical Activity and the Risk of Breast Cancer in Postmenopausal Women The Women's Health Initiative Cohort Study JAMA. 2003;290:1331-1336.

Trojian TH et al. Exercise and colon cancer: primary and secondary prevention. Curr Sports Med Rep. 2007 Apr;6(2):120-4.

Davison R. et al. Is Walking Sufficient Exercise for Health? Sports Medicine 16 (6): 369-373, 1993.

Murphy MH et al Training effects of short and long bouts of brisk walking in sedentary women. Med Sci Sports Exerc. 1998 Jan;30(1):152-7.

Wong CH. Habitual walking and its correlation to better physical function: implications for prevention of physical disability in older persons. J Gerontol A Biol Sci Med Sci. 2003 Jun;58(6):555-60.

Cavagna GA, Franzetti P., Mechanics of competition walking. J Physiol. 1981 Jun;315:243-51.

Hagberg JM, Coyle EF.,. Physiological determinants of endurance performance as studied in competitive racewalkers. Med Sci Sports Exerc. 1983;15(4):287-9.

Bergmann G, etal. J Biomech. Influence of shoes and heel strike on the loading of the hip joint. 1995 Jul;28(7):817-27.

Hui L et al. Effects of shoe inserts and heel height on foot pressure, impact force, and perceived comfort during walking. Appl Ergon. 2005 May; 36(3):355-62.

Pavlou KN, et al. Exercise as an adjunct to weight loss and maintenance in moderately obese subjects. Am J Clin Nutr. 1989 May;49(5 Suppl):1115-23.

Kayman, S. et al. (1990). Maintenance and relapse after weight loss in women: behavioral aspects. Am J Clin Nutr. 52(5), 800-7.

http://www.nwcr.ws/. May 14, 2007

National Health Interview Survey 1998 http://www.cdc.gov/nchs/products/pubs/pubd/hestats/physicalactivity/physicalactivity.htm#ref4

http://hdcs.fullerton.edu/ewp/hpp/wff/caloric/. May 15, 2007