Keep Montana Walking
To Encourage Family Walking For Exercise In Montana

Start Out Right

Good posture will help you breathe easier and avoid back pain.

* Stand Tall!
* Think of being tall and straight.
* Do not lean forward or lean back, this puts strain on back muscles.
* Look up not down.
* Chin up reduces strain on neck.
* Relax shoulders, keep them slightly back.
* Suck in your stomach
 

Check this website for more tips: How To Walk - Tips For The Beginner From About.com

Diet and Action - the Fitness Combo

Did you know you need to burn off 3,500 calories more than you take in
to lose just one pound? If you're overweight, eating your usual amount
of calories while increasing activity is good for you, but eating fewer
calories and being more active is even better. The following chart gives
you an idea of the calories used per hour in common activities. 

Calories burned vary in proportion to body weight, however, 
so these figures are averages.

Activity Calories burned per hour
Bicycling 6 mph 240
Bicycling 12 mph 410
Jogging 5.5 mph 740
Jogging 7 mph 920
Jumping rope 750
Running in place 650
Running 10 mph 1,280
Skiing (cross-country) 700
Swimming 25 yds/min 275
Swimming 50 yds/min 500
Tennis (singles) 400
Walking 2 mph 240
Walking 4 mph 440

Source: American Heart Association.