Kurt Doctor 2011 Portland Marathon Nordic Walking Master Division in 3rd Place

The added benefit that Kurt can attest to is doing the full marathon with the Poles as opposed to without almost doubled the positive physiological effects. This would of course depend on his individual effort during the event to increase calorie expenditure, heart rate training effect, VO2 consumption and more. This will come for everyone by adding the Balance Walking Poles (commonly known as Nordic Walking Poles) which is truly an amazing benefit. Kurt had completed the full marathon in 6:07:41 which is equivalent to a 14:02min/mile pace, wow, that is hoofing it down the road. The poles used properly can add significant speed to anyone’s walking distance.

If we apply either the full marathon as 26.2miles or the ½ marathon as 13.1miles the equivalent effects respectively using the Poles would increase the distance to over 40miles and 20miles. Note however, ones technique and ultimate pace to the finish line will surely give differing distances.

Great News for Runners

All those who love to run and might begin to consider using the Poles as part of their training or in a running event will discover the benefits are significant. You will be able to integrate the Poles at any starting point; whether it is for personal health, fitness or for sport. Here are just a few of those benefits:

• Activate 90% of the body’s muscles over regular walking

• Burns up to 46% more calories than regular walking

• Increases aerobic effect by up to 22% compared to regular walking

• Decreases load and strain on the lower body by up to 30%

• Tones and increases flexibility of upper arms, shoulders

• Improves lateral mobility of the back muscles and spine

• Strengthens core while developing stability

• Promotes an upright posture

• Will find it easier to workout together with differing coordination and fitness levels

Till next time… looking forward to more great reports on the Balance Walking Poles, Program and Testimonials as they come my way. Please send them to tkennedy@balancewalking.com

Terry D. Kennedy – Exec. Dir. Balance Walking

Concourse Athletic Club gets ready for 3miles

Sandy Logsdon

Yesterdays walk was a blast..  Fourteen people and their poles trekked over 3 miles through beautiful Grant Park on the most gorgeous fall day. We were fortunate to have Terry Kennedy,(the guru of balance walking) join us with his family.  Terrys passion and enthusiasm for balance walking was an added motivation for our seasoned pole walkers and even our first time beginner pole walkers.
It was Boo at the Zoo day, Halloween costumes were everywhere, children and their parents were dressed for the event, the Farmers market was open, two guys were drumming on empty plastic paint buckets, an acoustic harmonica player was off to one side, the playground was full, people were walking their dogs, there was a little boot camp set up on on the side of a hill , the parking lot was overflowing and the fabulous bungalow homes were decorated for the season  I feel confident that when people went home that afternoon the thing that was talked about most was “that group of people with the poles”!  That’s not something you see everyday! And YES, we are bringing the fanny packs   back!

Concourse Athletic Club takes a quick break

Lack of activity and poor nutrition deliver a full plate of consequences today…

Obesity and Disease seems to be front page news everyday. We hear over and over, “Get Moving and Eat Healthy.” It’s clear this is a challenge. Yet, Balance Walking is an activity that’s easily done. No matter the age or ability, it takes very little time commitment. It is begins with the15minutes that keeps on giving, because of your muscle recruitment in the upper body. You can turn that1mile of walking with Balance Walking Poles in to the equivalent of nearly 2 miles of regular walking (depending on effort and skill). It is all inclusive for any level of fitness. It’s easy. It’s fun and extremely beneficial. It provides the momentum we all need for a more balanced and healthy lifestyle.

Health and Fitness Business & Parks and Recreation Systems getting on-board…

I recently had numerous collaborative conversations with over dozen executives from the US and China in the Health and Fitness Business, as well as the Parks and Recreation Systems. These professionals serve all areas such as; private, non-profit, city, state, and federal as well as serving the needs of those who have physical and/or socio-economic challenges. These collaborations have me convinced that this is the right time for Balance Walking. Each one of these individuals wants to learn more as well as where to get the poles. My belief with these responses confirms again that Balance Walking is the “Next Fitness Wave of this Millennium”.

Referred to as Nordic Walking or Pole Walking or…

Many are hearing more and more about Nordic Walking or Pole Walking as it is now beginning to seen and talked about in the US.  Balance Walking  encompasses many of the various pole techniques used in Nordic/Pole Walking from around the world. Varying the techniques when using your poles to deliver a safe, fitness and health exercise simply accommodates everyone. This activity will always deliver more and include the formulation for a balanced lifestyle – healthy eating, stress reduction, strength/flexibility and of course, the all important cardiovascular exercise.

Poor Health an Epidemic in US is not a secret.

A great video from the CDC was recently completed emphasizing what I believe; in we are creating a nation with new physical dimensions and disease challenges out of control. The statistics are revealing – “Obesity costs this country about $150 billion a year, or almost 10 percent of the national medical budget. Approximately one in three adults and one in six children are obese. Obesity is epidemic in the United States today and a major cause of death, attributable to heart disease, cancer, and diabetes”. The epidemic of poor health is pointing to answers that start first with making better activity and nutrition choices; beginning at home, in our schools, in childcare facilities, work sites and our communities.

Those that live with health challenges can begin today by asking themselves this question. How long will I permit this train wreck to literally run out of control before I make better choices in healthy activity and eating for myself? The CDC video and others similarly do well at pointing to the problems, yet the vital component needs a spark and fuel to sustain better health for everyone. The spark is an army of excited advocates and mentors saying, “let’s go and make a difference now and tomorrow”.

Balance Walking Poles and Program

Contact Terry Kennedy at tkennedy@balancewalking.com to get started with your Balance Walking Poles and Program. It’s easy to learn, it’s for everyone and of course it’s a great exercise. If you might consider regular walking, then you will be excited to know that the benefits are multiplied almost 2 times when you grab your poles and move for as little as 5, 10 or 15minutes at time.

Get Healthy — Get Exercise

“Exercise is the Best Medicine.”

Yes, we all are hoping that researchers can find a cure to cancer. Many of us are at some point in our lives, touched by cancer – whether it is our family, friends or even ourselves. So while seeking a cure we are now finding more and more research evidence that says – “Exercise is the Best Medicine.”

We are gaining headline attention by using phrases like; “Magic Pill” or “Wonder Drug” to describe the positive effects of Exercise over Cancer. That worries me to the extent that, catchy marketing media phrases used to draw attention can also turn people away from exercise. Remember – the old “too good to be true” line. I am more comfortable with leading others to exercise with one of Jack’s “LaLanne-isms.” He once said, “Exercise is King, nutrition is Queen, put them together and you’ve got a kingdom.” Having said that, some things never change, and our human nature unfortunately only moves when we can get something for nothing, threatened, or are afraid of losing something.

For years, we’ve known that a healthy diet and regular physical exercise is key to preventing cancer. The latest research is finding that for those who have already suffered from cancer, physical exercise can dramatically help with cancer patients’ recovery and long-term health. Macmillan Cancer Support, a British cancer charity, stated in a report that just 150 minutes of moderate exercise such as walking or gardening per week could reduce a breast cancer patient’s risk of recurrence or dying by 40 percent, reduce a prostate cancer patient’s risk of dying by 30 percent, and also help counteract negative cancer side effects such as fatigue, depression, osteoporosis and heart disease for all cancer patients. Additionally, getting more physical exercise can reduce the risk of colon cancer by as much as 50 percent.

Many Health Professionals Unaware of Benefits

However, despite strong emerging evidence that being physically active could dramatically improve cancer patients’ recovery and long-term health, a Macmillan online survey of 400 health professionals who deal with cancer patients found that many are not aware of this and most are not talking to their patients about it. Over half of the primary care doctors, nurses, and oncologists surveyed do not speak to their cancer patients about the benefits of physical activity, or at best they speak to just a few of them.

Ciaran Devane, chief executive of Macmillan Cancer Support, says, “Cancer patients would be shocked if they knew just how much benefit physical activity could have on their recovery and long-term health, in some cases reducing their chances of having to go through the grueling ordeal of treatment all over again.”

Exercise Not Just an Add-on to Care

According to Jane Maher, chief medical officer of Macmillan Cancer Support, “The advice I would previously have given to one of my patients would have been to ‘take it easy.’ This has now changed significantly because of the recognition that, if physical exercise were a drug, it would be hitting the headlines. There really needs to be a cultural change so that health professionals see physical activity as an integral part of cancer after-care, not just an optional add-on.” The Macmillan Cancer Support has created and is providing online many great tools and references that can be used when you are ready to begin exercise. One is the Move More Pack is a complete guide to becoming more active.

Balance Walking is Exercise for Everyone

We are training Masters, Coaches and Walk Leaders to teach and mentor new Balance Walkers beginning in the US and around the world. One of our new initiatives is to provide all of the local Susan G Komen Affiliates an Exercise and Prevention activity, by using the Poles for all their events, active walkers and supporters. In fact, even those who can not participate in the Komen Events, will support SGK with each pair of Balance Walking Poles purchased be directing a portion to go to Curing Breast Cancer.

Contact Terry Kennedy at tkennedy@balancewalking.com to get started with your Balance Walking Poles and program. It’s easy to learn, it’s for everyone and of course it’s a great exercise. If you might consider regular walking, then you will be excited to know that the benefits are multiplied almost 2 times when you grab your poles and move for as little as 5minutes at time.

Get Healthy — Get Exercise

This needs to be a wake-up call for all of us today. 5000 Steps equates to a sedentary lifestyle, not to mention most Americans are not getting enough exercise daily. It comes down to Balance in a world that is competing for our choices each day. Those of us in the health and fitness business clearly see the train wreck. In fact some of us are being challenged with the same challenging choices daily.

So let’s begin with the end in sight now, to choose healthy actions each day, and bring back balance to living healthier today. And should you get off track, get back on, with the end in sight today…

I might suggest we start today and look for supporting pillars ( people, products, and places ) that deliver safely health and fitness education, motivation and leadership . With my recent invitation to serve on the board with the “Weekly Fitness Challenge” I know there is an organization serving to that end. This organization is assembling a worldwide team to bring back Healthy Balance by using mentors in “Changing the Shape of the World” .  The essence is start where you are, and begin to gather together with others to commit as you are likely to succeed… A team of two, a group of many – at work, with family, friends and neighbors as this builds the needed motivation and mentorship.

Let’s get started now and Step It Up! Begin at work if you are one of those that sit much of your day. Be flexible when you encounter work challenges that rob you of your allocated time by simply returning back to your fitness routine when your work permits time.  Remember we are paid to work, yet all know we function with higher productivity when endorphins kick in behind the desk. Ask your employer to join in, as this will cement the working relationship.  Avoid at all cost of being judgmental with every bump ( fitness disruption ) in your new routine as this can become an achilles heel ( the reasons you quit ) to your long term success.

This is the beauty of walking with the new Balance Walking Poles as you will find quickly — convenience, ease of use, and endorphins kicking in — with your routine. Not to mention those that see you walking or jogging with poles will in their curiosity ask questions about the poles  and succumb to getting their own poles, especially when you talk – more calories. And if you do not believe me, try it anyway, as I will let time prove me right here.

To get started let’s do some quick math first, which will evolve in to a written goal, followed with an achieved goal. OK, take a 5 minute break at work on the move with your poles every 60 minutes and you will have on an average 8 hour work day — 40minutes of activity. Wow! Let’s see that is 5 workdays which converts in to 3 hours and 20minutes. Now of course no need to stick with 5 minutes as your schedule may permit longer or shorter periods of time. The calories used while walking with your poles nearly doubles over regular walking. This of course is dependent on your speed and skills.

Here are some good numbers for Steps and Stats

• 2.5 feet: average person’s stride length
• 2,100 average steps: about one mile
• 10,000 steps: about 5 miles
• 10,000 steps “without poles”: expends about 300 – 400 cal. (depends on body size ,walking speed, and skill)
• 10,000 steps “with poles”: expends about 500 to 600 cal. (depends on body size, walking speed,and skill)
• 1,200 steps: 10 minutes of walking
• 3,100 – 4,000 steps: 30 minutes of moderately intense walking

Note: all these equivalents are averages that will vary among individuals

Sources: Research Digest, Walking.about.com with additional calculations with Poles

Ranking Steps for a more active lifestyle

• sedentary: <5,000 steps/day
• low active: 5,000-7,499 steps/day
• somewhat active: 7,500-9,999 steps/day
• active: >or=10,000 steps/day
• highly active: >12,500 steps/day

Source: Tudor-Locke C, Bassett DR Jr., Sports Medicine

We will continue to study and research over and over and even debate exercise and disease processes. And with that debate on how much, how long and on and … I suggest lets all get up and move. The study below at least recognizes that you can not sit or virtually remain motionless most of the day and think that one 30minute session is all you need 5 days a week.

Even With Regular Exercise, People With Inactive Lifestyles More at Risk for Chronic Diseases

ScienceDaily (Aug. 1, 2011) — According to the Centers for Disease Control and Prevention, 25 percent of Americans have inactive lifestyles (they take fewer than 5,000 steps a day) and 75 percent do not meet the weekly exercise recommendations (150 minutes of moderate activity each week and muscle-strengthening activity twice a week) to maintain good health. read more click here

Related articles

• Walk Your Way to Fitness

• How Much Sitting is too much?

This is really a great time to serve those whom have served our country.  And we all know that behind all this service to our country are the families connected, usually at quite a distance, and for long periods of time.  In keeping with the “Let’s Move” initiatives today, we can join ACE, and Balance Walking and make a difference  NOW.

Those Coaches who are Joining Forces using their ACE credentials can be part of the comprehensive national initiative that provides ways for Americans to reconnect with and give back to our service members and their families.  The American Council on Exercise® (ACE®) is honored to support this important program by providing a way for fitness service providers to pledge 1 million fitness training service hours to actively deployed National Guard, Reservists and their immediate families.

Those of you whom are Certified ACE Coaches can easily click online and provide your service at no cost to these Service Men, Women and Families.  Many of you have already received the Balance Walking ACE CECs through our program and are encouraged to go online and make a commitment today.  As little as one hour.  I found this easy as you can see by clicking here.

So let’s take Balance Walking to these families with the  “Join Forces Community Challenge” and ACE® Today!!

In keeping with searching for answers I like to bring awareness in resources as they come available like this one linked here that support being active.  This article discusses findings and in essence states “When a cancer patient reports persistent fatigue following treatment, it is something that deserves attention.  It may be a symptom of other things that matter.”

Balance Walking because of each of the 4 pillars that involve more than just the physical activity of planting poles and moving, we believe the positive contributions to those challenged with good health may benefit with Balance Walking, in improved health, in that moment and beyond…

When I came across this article that said in a study; that walking to the photocopier and fidgeting at your desk contributes more than you think to your cardiorespiratory fitness, I thought, GREAT (your kidding).  How far do we lower the bar to get people to believe they can do very little and be healthier.

I do agree 100%, that getting up and moving if you sit daily is paramount to better health.  The research link I attached says; that fidgeting, doing loops around the copier or foot tapping among other things is helping your fitness.  We should realize that sitting motionless for years at a time at your desk for hours a day is a fast track to the grave. Lets not kid ourselves in to doing very little at work physically and believe this will make you FIT.

I do believe that an office activity break that can be of consistent duration, along with a measurable intensity is the key to “improved Health” (and of course add balanced nutrients and quite time).  Yet to speak on “improved Fitness” is another thing all together; as we need a specific activity, for a specific duration, with a measurable intensity (and the best overall activity will include components ideally that emphasis CV, Strength and Flexibility) with short and long range goals.

One of the greatest benefits we have found in an office setting with Balance Walking is one can simply get up from their desk, place the rubber paws on the poles and go for a quick walk. Even if it is only quick 3  to 10min loops in hallways, parking garages/lots or sidewalks.  The advantage with Balance Walking here is that you are standing and moving using 90% of your muscle which delivers an accumulative effect up to twice that of regular walking. Not to mention the much needed de stress time. You hear this all the time from runners  ” a runners high” as you will also experience the increase in endorphins while walking with poles.

Let’s not forget, after your quick walk their are some great stretches for neck, back and legs. There are many more benefits that I have not covered here which can be found on the main website at www.balancewalking.com

Take a quick read of the this fidget study in Canada that explored IPA (incidental physical activities).

Fidgeting your way to fitness.

Related articles

• Small Workouts Add Up to Big Gains in Overall Fitness (workingwellresources.com)
• 10 Exercises to Do at Work That Don’t Make You Look Silly (wisebread.com)

At Balance Walking we will begin training Master Coaches around the country over the next several months. The reason being as I was told by several leaders in Pilates recently across the country that… Quote, “the pole walking/nordic walking activity adds the perfect compliment to Pilates strengthening core muscles and building structural stability in your major weight bearing joints. In fact, Pilate’s professionals can see the meditative qualities of walking briskly with poles to be much like the focus and calm of Pilates.” Those trained in Balance Walking agree as even an athlete experiences this focused calm in their sport, they can likewise take Balance Walking to any demand level — low or high level aerobic training.

Pilate’s professionals do agree that Balance Walking will take their clients to moving outside of the studio (Walking) while drawing on the cardiovascular system which is vital in any fitness program. The cardio component is not the emphasis in a pilates classroom setting, so this becomes the perfect fit. Not to mention getting some fresh air.

Terry Kennedy is looking forward to next week (July 20th) in Orlando, visiting with one of the top local Pilate’s professionals residing in the Tampa area. He will begin training Charlotte Addington Weikel with the Master Balance Walking curriculum. Charlotte will then have the foundation to begin training other Pilate’s professionals with the education program under the guidance of Terry’s near to 40 years in Fitness, Sport and Business.  Charlotte of course brings the program to her studio and walkers (known as the Walkettes) at the B-Fit Pilates center in Tampa.

Needless to say this is an awesome time to be part of the ground floor growth of Balance Walking – the Next Fitness Wave of this Millennium…

We welcome all instructors with Pilates training to reach to tkennedy@balancewalking.com to learn more. You may also qualify for ACE CECs. All participants will be provided product and support to develop their own programs.

Related articles

• Pilates aids hip op recovery (humankinetics.wordpress.com)
• Balanced Body’s PILATES ARC (movementsafootblog.com)
• Pilates Exercise of the Month – Bend & Stretch with Flex-Band (pilatesintegration.wordpress.com)
• Beginners Pilates! (plantoprosper.wordpress.com)
• Pilates & Flexibility (pilatesintegration.wordpress.com)
• Osteoporosis Workshop at Pilates Certification Manitoba (pilatesintegration.wordpress.com)

The biggest struggles with any corporate wellness program is getting employees involved, keeping them involved and creating behavioral changes that last after the program ends. In fact implementation and motivation begins with a CEO, Owner, Supervisor, or fellow employee who embarrasses anyone of these work-site health facts :

• Attract good workers in a competitive market
• Improve productivity (reducing absenteeism and lost work time due to illness and disability)
• Improve on the job performance and time utilization (reduce “presentee-ism”)
• Improve employee morale and foster organizational commitment
• Reduce conflict and build goodwill toward management
• Reduce employee turnover
• Reduce health care costs

Rational for Promoting a Wellness Program

Source: National Business Group on Health and Pricewaterhouse Coopers. 2006

Glo with My Healthy Strides

Corporate wellness becomes an exciting expedition with H-E-A-L-T-H TREK (Helping Employees Achieve Learning the Habits of Health), a 12 week wellness journey geared for small corporations and municipalities. Employees take a step by step journey on the path to living a longer, healthier life, supported by certified health coaches and personal trainers who act as trail guides for safe passage. Employees are equipped with all the gear they need for the trail, “campfire sessions” where they learn about the process of healthy nutrition, healthy movement, healthy sleep and de-stressing, along with individual guidance and support to help them achieve their health goals.

HEALTH TREK is a highly interactive and highly personal program that engages participants over a 12 week period that involves goal setting, personalized nutrition plans, exercise workshops/walking programs, and educational challenges that help make changes in thought patterns, behaviors, and physique to create better health.  The event culminates with a grand finale Walk/Nordic Walk/Run Celebration Event called THE MOUNT EVER-BEST 5K– because employees now have the knowledge and skills to live ever at their best!

Contact Glo at glo@myhealthystrides.com