Walk UCSD: Resources

Read tips for how to get started in a healthy walking habit and links to wellness and nutrition tools and articles.

Walking can reduce the risk of many diseases, from heart attack and stroke to reducing your risk of breast and colon cancer and type II diabetes.

The average person burns 100 calories per mile walked and takes about 2,000 steps per mile. Walking burns body fat and increases your metabolism. Research shows that walking 10,000 steps per day (5 miles) can improve your overall health and well-being.

Note: Before beginning any type of workout program, you should consult a physician if any of the following apply to you: high blood pressure, heart disease, pregnancy, diabetes, feeling faint, chest pains, or other medical conditions.

Basic walking tips

• Drink plenty of water before, during, and after your walk.
• Wear proper attire, including loose, comfortable clothes and either walking or running shoes.
• Start with a warm-up; begin slow and gradually increase to a comfortable pace.
• Watch your posture. Stand up straight and do not arch your back. Leaning too far forward or backward can cause muscle strains.
• Keep your eyes forward and do not look down. Looking forward will reduce strain on neck and back muscles.
• Include a cool-down at the end of your workout. (Walk at a slower pace for five to 10 minutes and gently stretch your muscles for 30 to 45 seconds.)

Articles

Exercise

• 10 Ways to Burn More Calories
• 10 Ways to Find Time for Exercise
• 5 Mind Games that You Need to Stop Playing
• Benefits of stretching
• List of Exercise Goals & Objectives

Nutrition

• Eat Real, Eat Whole Grains
• Food Day Recipes
• Have fun..See how much you know. Here are some quizes & assessments
• Ten Nutritional Tips 

Mindfullness Matters

• The Center for Mindfullness at UC San Diego
• The Practice of Mindfullness Eating & Healthly Living: New 4 Week Workshop at UC San Diego

Other resources and tools

• Mayo Clinic
• ACE Fit Facts
• Centers for Disease Control and Prevention
• American College of Medicine
• HHS Dietary Guidelines
• American Council on Exercise
• National Institutes of Health
• American Diabetes Association
• American Heart Association
• American Lung Association
• Presidents Council on Physical Fitness and Sports
• The Obesity Society
• U.S. Department of Health & Human Services
• Arthritis Foundation
• Freedieting.com Weight Loss Guide

Online calculators

• Food Portion Quiz
• Activity Calorie Calculator
• Caloriesperhour.com
• Step Conversion Chart
• Target Heart Rate
• Serving Conversion Calculator
• Calorie Counter

Human Resources

Walk UCSD

• About
• Incentives
• Routes & Maps
• Team Challenges
• Resources
• News & Events
• Walk Log