♪ Bob and Brad, the two most famous ♪
♪ Physical therapist on the internet ♪
- Hi folks. I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous
physical therapists on the internet.
- You know, opinion of course Bob.
- Walking, in quotes.
A great exercise for weight loss and fitness.
If you know these secrets.
- Great. Bob, it's Spring time right now.
And, its been a tough winter.
- Aw, its been an awful winter.
- And, people are thinking about getting on walking.
This is particularly gonna be helpful
for someone who hasn't walked as an exercise
and wants to get into it, or someone who has
and you wanna pick up to do ideas.
- We're gonna give you a few hints.
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Especially, if you go to Bob and Brad our website
'cause we're always doing a giveaway.
Right now we're giving away the East Hills Fitness Roller.
It's actually a three in one, they call it four in one
'cause the case.
But, you can get a roller and inside the roller
it actually has a rolling stick and a massage ball.
- And these are all for rolling your muscles
like the 6 inch foam roller
but this is a real nice combination
so you can do it from all different aspects.
- This is really a good deal.
The price is like 25 bucks and shipping is a couple bucks.
It's really well made, I really like it.
I think it's a great deal.
- It is.
So, there you go.
By walking, walking, walking.
People after cardiac surgery,
often times one of the main exercises is walking.
My mother used to walk
and I could not even keep up with her.
- Oh, Sure.
- Yeah, she was about 60 years old and I was, what?
40 or whatever.
- Yeah I know people that I'd actually
literally have to run to keep up with them.
(Laughter)
- Walking can be an aerobic exercise.
It's not so hard on your joints like running.
It gives you a chance to relax but there's some..
- Well, you just did the study.
You had a video Brad, on how if you walk
for an hour and a half
it actually decreases your rumination,
and stress levels, and depression.
- Right.
Actually, that was related to where you are too.
- Right.
You had to walk in nature for that.
- Right, right.
But if you don't live near a nature forest or whatever,
any walking is gonna be good.
As far as weight loss,
walking can be real beneficial as well.
But, if you don't change your diet
and you just walk, you might lose some weight.
But, if you really want to get after it
you need to work them together.
- Yeah, weight loss really occurs at the table.
Muscle building occurs in a gym.
- Or out, out walking.
- Out walking, right.
- The first saying if you wanna start a walking program,
is plan on at least three times a week
but probably five days a week.
And then, when you plan your walk could be really
critical particularly with the weight loss.
One idea is if you walk right after you get done eating.
I don't know about you, but when I get done eating
often times I kind of have
that anchor for sweets.
- Desire for sweets.
- Yeah, something a little sweet just to top it off.
What's a few chocolate chips?
Which leads into another chocolate chip cookie.
You know, one, two, three, four, maybe.
- Once it starts spiraling it goes. Doesn't it?
- Oh my gosh, yeah.
Then you sit down and watch T.V.
and then you feel kinda like, aw.
- Yeah, what did I do that for?
- After you get done eating, put the dishes away,
head right outside and get your walk in.
- I'm gonna make a suggestion Brad.
If you haven't ever walked before
and you're just starting this.
Some of the best ways to start something
is to really, really start small.
- Right.
- And say, I'm gonna walk.
Seriously Brad,
I'm gonna walk for one minute today.
- Okay.
If you get out then you go a little more
than a minute, but I'm gonna walk for at least one minute.
- Right.
- You know, do that the five days a week.
Maybe do it three days a week the first time.
- Sure.
- But, start getting you into that habit
and then eventually you can say,
maybe I'm gonna go up to five minutes now.
- Right.
- Keep it at a manageable level that you won't go,
aw, I'm gonna make it an hour today?
- Right.
You go out, you do the long walk.
You end up with sore feet, you got a hip problem
because you've overdone too much too soon.
So, that's a really good point.
Once you establish that
you can either use time or a distance.
You might say,
I'm gonna go the end of the block and back,
and then maybe go two blocks and back.
But, you don't want to progress too much too fast.
They say 10 to 20 percent per week.
Let's say you're already in shape a little bit
and you walk mile.
That usually takes 15, 20 minutes for the average person.
The next week you'll go maybe a mile and a quarter.
Not more that.
So, you're not gonna progress from a mile to three miles.
- It even allows the body to adapt.
If you, again, were not a walker you wanna make sure
that you're not gonna develop shin splints
and plantar fasciitis.
You need the body to adapt to your increase,
your former mobility.
- Now, if you're watching this and you're twenty years old.
You could probably speed through this quite a bit faster.
If you're 50 years old, 60 or 70 years old,
then you wanna pay close attention to this and follow this.
As far as how fast you're gonna walk,
you're gonna start out at a comfortable pace.
Don't worry about setting records
or trying to get to the end
of the block and back, and timing it.
Just do it.
- To me, again, it's always on establishing a habit here.
Don't worry about the quality, like he said, Brad.
Or the speed.
I personally think you should do it
at the same time everyday.
- Sure.
- That way it starts to become a habit.
It's like brushing your teeth or combing your hair.
If you change it all the time
sometimes you're gonna do it,
sometimes you're not gonna do it.
You have to kind of know yourself.
Some people are morning people
and some people by the time they get home at night,
they're too tired.
So, they may not do it then.
- Right.
Sometimes you just gotta force yourself
and then when you get done you say,
boy I feel a lot better now.
- Right.
- I've had that happen many times.
- Good to have a partner too.
- Oh, absolutely.
- They'll keep you on track.
- Yup, I'm gonna meet you at the corner at this time
and if you're not there.
You won't do that to your favorite person.
- Oh my wife,
she walks with somebody
and she goes, "I'm coming down to get ya"
My wife says, she does,
"I'll be at your house in five minutes."
"No, I don't wanna walk."
"I'll be there."
- Knocking at the door.
Yeah, keep each other in check.
- Yeah, keep each other honest.
- If you wanna have some cardio vascular benefits
to get your heart and lungs better
then you're gonna have to,
after you've been walking for a while
and you feel like you're in shape,
then you pick up the speed needed to walk so that..
- You're heart rate elevates.
- Yup.
You're feeling like you're pushing that walking speed.
You obviously want to stay safe and upright.
That's a good thing.
You should be able to talk to someone next to you.
- Comfortably without losing your breath.
- If you cannot do that
then you might be pushing it too much.
Footwear.
You've talked about shin splits, foot pain,
knee pain, hip pain.
All those can be contributed by improper footwear.
- And that can sideline you.
You can be starting off and you're like,
oh it's going great.
A lot of my family members,
my sister she got some Plantar fasciitis
and she had to stop walking.
It's a real bummer, you know what I mean?
- Get the right footwear.
- We've done a video.
- Yeah we've got a real nice video.
I actually brought in the three different types
of shoes there are.
Whether it's a cushion shoe, for pronator,
if you're flat footed
and how that relates to what kind of shoes
you're gonna buy at the store.
Sometimes sales people are not aware of this.
So, it's a good educational thing.
If you google,
'Bob and Brad. How to choose proper running
and walking shoes.'
We've got a nice video.
We've got the shoes and we go through it step by step
and you'll get well introduced
to what kind of shoes you may need to buy.
- Very important.
Even for it you have like knee pain.
You wanna have a little more of a cushion shoe.
It's gonna take some of the stress off of that.
- Right, exactly.
Now, if you've been walking.
You started this program, it's a month or two into it.
Maybe you're up to three miles and you just
don't have time to walk any farther
and you don't want to
but you want to increase the intensity some how.
Then you can, if you want to be more aggressive,
you can get some hand dumbbells like this.
I would start out with probably one pound
or a half a pound.
- You'd be surprised how it enhances, it multiplies.
- You're gonna get the shoulders,
the upper body is all gonna get a good workout
after about a half a mile of walking with these.
I've done it before.
You're gonna say,
wow I'm glad I didn't get the next weight up.
- Remember good posture when you're doing this
'cause it wants to pull you over a little bit
so make sure you're really working on your posture.
- Which brings me to the next point.
If you do want to get the upper body worked out more
and something to help with your posture
get some walking sticks.
That helps you.
The taller ones, don't get them down here.
Now, the stick like this,
the Booyah stick is nice and tall.
You're not gonna hands up in here.
Usually when you're hands are like this
you're gonna be just above your elbow level.
That tends to bring you up
and then the weight of the stick
and you know, you just get your rhythm.
I'm over here.
- Brad, where'd you go?
Brad, where'd you go?
- I'm coming back, don't worry.
You know, you'll get that down pretty quick.
- You know what's nice about having
the Booyah stick though Brad with you?
If someone comes to attack you.
(Laughter)
Show them what you do Brad.
- Well, hapah!
You take care of them.
(Laughter)
- I know one of these days he's gonna hit me.
- No Bob, I'll never strike you with a Booyah stick.
But, yeah there's that alternative.
Use the walking sticks.
- You mentioned how it gives you an arm workout too.
- Oh, right.
And, if you're walking in an uneven surface
then it helps with your balance.
Especially if you're in the woods
or you're going up and down some hills,
is where it really, having those stick is beneficial.
- If you're having knee pain or foot pain,
you want to avoid those uneven surfaces and hills.
You definitely want to go flat surfaces
until that calms down.
- Yeah, precisely.
That's definitely for the veteran,
the person who's really got some experience
and feels comfortable.
- So get out there and walk.
- There you go, enjoy the life.