GET HEALTHY WALKING CLUB REGISTRATION

Please fill out the following information to register for the walking club. All information will be kept confidential.

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I am voluntarily applying for membership in Shape Up Vicksburg Get Healthy Walking Club (Walking Club) sponsored by Shape Up Vicksburg, LLC and Shape Up Sisters, LLC. I have been furnished a copy of BEGINNERS’ WALKING GUIDELINES, and I agree to read it and follow the instructions in it in connection with all Walking Club activities and my participation. I am participating in the Walking Club activities at my own risk. I understand that if I have any physical or mental problems, I am responsible for consulting with a physician concerning whether my participation in Club activities could result in injury or damage to my health. I hereby WAIVE, COVENANT NOT TO SUE, RELEASE and DISCHARGE Shape Up Vicksburg, LLC, Shape Up Sisters, LLC and Walking Club, and their members, directors, officers, employees, agents, sponsors, organizers and volunteers, from any and all liability or responsibility for any and all, both present and future, claims, demands, suits or actions for injuries or damages to me or sustained by me, or my death, or resulting from any such injury or damages or death, or for injuries or damages to my property or resulting from any such injuries or damages, arising out of or in connection with or resulting from my membership in the Walking Club or my participation in the walks, exercises and activities provided by or sponsored by the Club or in which I participate as a club member.

 

                        
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Signature of Participant (or Guardian if under 18)                        Date


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Printed Name

By clicking on this button, I agree to all of the terms and conditions of the Shape Up Vicksburg Walking Club Waiver.

 

Beginners’ Walking Guidelines

Exercise: Keeping physically active is key to a healthy lifestyle, but sometimes it's best to check with your doctor before you start to exercise.
Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. Although physical activity is perfectly safe for most people, sometimes it's important to get a doctor's OK before you exercise. Most experts suggest you talk to your doctor before you start an exercise program if any of the following apply:

  • You've had a heart attack.
  • You have asthma or lung disease.
  • You have diabetes or heart, liver or kidney disease.
  • You feel pain in your chest, joints or muscles during physical activity.
  • You have arthritis or osteoporosis.
  • You've had joint replacement surgery.
  • You experience symptoms such as loss of balance, dizziness or loss of consciousness.
  • You take medication to manage a chronic condition.
  • You have an untreated joint or muscle injury, or persistent pain after a joint or muscle injury.
  • You're pregnant.
  • You're unsure of your health status.

 

Prepare: Wear proper clothing that is comfortable and loose fitting, and shoes that fit well, but leave room for your feet to expand while you walk. Walking shoes  are the single most important piece of equipment. When selecting walking attire, follow these guidelines:

  • Depending on the temperature, wear layers that can be removed or put back on easily as you warm up and cool down. CoolMax or polypropylene shirts keep sweat away from your body.
  • Socks should be comfortable. Synthetic fabrics (not cotton) prevent blisters by keeping the feet drier. CoolMax, Thor-Lo and SmartWool make offer great walking socks.
  • Walking shoes should be a size to a size and a half larger than dress shoes and should be flexible as your foot rolls through each step. Running shoes are a good choice for many walkers.
  • If possible, wear a hat and sunglasses to protect your eyes and skin from UV exposure.
  • Always wear a broad-spectrum sunscreen with an SPF of at least 30.
  • Some stores have experts who can select the best shoes for you, given your gait and stride.
  • Carry your keys, wallet and any other items in you pocket or a hip pack. Try to keep items to a minimum, but make sure to have ID on you at all times.
  • Carry water if you plan to walk longer than 30 minutes. Hip packs with built-in water bottle holders are very convenient.

 

Walking Form: How you hold your body is important to walking comfortably and easily. With good posture, you will be able to breathe easier and avoid back pain.

  • Make sure to stretch before you walk.
  • Think of being tall and straight. Do not arch your back. Eyes forward, not looking down. Chin up (parallel to the ground). This reduces strain on neck and back.
  • Arm motion can lend power to your walking, burning 5-10% more calories and acting as a balance to your leg motion. Hands should be loose in a partially closed curl, never clenched. Clenched fists can raise your blood pressure.

The walking step is a rolling motion. Strike the ground first with your heel then roll through the step from heel to toe.

 

 

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