(time to be announced)
Athletic track at the Sharon School
off pardes meshutaf opposite the entrance to makom balev
Walking Style II - 180 shekels
- מד צעדים
- includes calibration and personal instruction
on use -
Also inlcudes the Free Walking
Club with gait instruction
by Dr. Perach.
The easiest exercise and form of enjoyment is walking. In order to work
this into your life, OMRON has developed the Step Counter. Put in your
personal data and start walking. You can see how many steps you have taken
and how many miles/kilometers you have walked. Monitoring your personal
exercise will surely result in a satisfactory feeling of well-being.
פדומטר - מד צעדים
Maybe you want to lose a few pounds or protect your heart from disease
or keep your bones strong and your joints limber. Walking can do all this
Whether you're just starting a walking program or you're already a regular
walker, your health likely played a role in your decision to get fit. Maybe
you want to lose a few pounds or protect your heart from disease or keep
your bones strong and your joints limber. Walking can do all this and more.
But when we talk about walking for
health, we must look beyond the physical benefits. After all, health
is a rich fabric spun from physical, mental, emotional, and spiritual
threads. If one of these threads becomes frayed for any reason, it can
weaken the entire fabric. What you eat, how much you sleep, how you handle
your personal and professional relationships, how you view the world
and your place in it -- all of these things influence whether or not
you feel vital and strong. They also have a real impact on your body.
The same can be said of walking. It supports health in every sense --
physically, mentally, emotionally, and spiritually. It enriches and balances
your life. And it just plain makes you feel good. No wonder the Greek
physician Hippocrates deemed walking to be "man's best medicine."
To get a complete picture of how walking supports good health, you must
start at the cellular level. A daily walk keeps certain cells -- your immune
cells -- tuned up for action, ready to whip viruses and battle bacteria.
In fact, some experts believe that walking may be one of your best weapons
for fighting off infection and disease and getting on the road to recovery
Strong statement? Maybe. But a number of studies have shown that a moderate
walk not only relieves the stress that may trigger or aggravate an illness
but also stimulates your immune system, your body's main defense against
disease. In one such study, a 45 minute walk (about 3 miles) increased
the activity of certain immune cells by about 57 percent. The cells' activity
level returned to normal about 3 hours after the walk.
Now researchers don't know for sure whether walking can make you heal faster,
but some studies suggest that people who walk consistently develop fewer
illnesses than people who are sedentary. The fact that walking is a moderate
activity may be key to its immune-enhancing effects. Indeed, other studies
show that long bouts of intense exercise -- like an hour of pavement pounding,
heavy -breathing running -- can actually suppress your immune system and
make you more susceptible to infection.
This brings up a question that I often hear from fellow walkers: When you're
under the weather, should you continue your walking program or take off
a few days until you feel better? One expert recommends this rule of thumb:
If you have a headache or runny nose, or if you're sneezing, you're okay
to walk as long as your temperature is normal. In cases of fever, sore
throat, or coughing, you should rest until your symptoms subside.
Even if you feel well enough to continue walking, skip the marathons, races,
and fun walks for the time being -- unless you have your doctor's okay
1. Mood - Face it, if you don't have the will,
will you even go out for a walk? On the other hand... walking is a sure way to improve your mood! A catch 22 ?
2. Stride - you should "fall" into
your steps. Avoid taking big forward steps!
3. Hip alignement - avoid sway back or bending forward.
4. Head & Shoulder alignment - first hip alignment,
abdomen tucked in, then shoulder/head alignment.
5. Foot motion - a proper gait should be a
silent gait, eg. no foot slapping/dragging.
6. Hip Motion - first achieve adequate forward translation
of hip before heel strike.
7. Arm motion - in sagital, not front plane, 45-90 elbow
angle, from hips to sternum.
8. Feet direction/symmetry - straight is preferable
with occasional individual anatomical variation.
9. Ankle alignment - actively holding ankle mortice
in neutral position, avoids hyperpronation.
10. Equipment - flexible, supportive footware. Hat. Water & LOW
If you would like to join a regular, organized walking chug/club...
The walking chugim clubs
are now forming in Israel, meeting at a local track twice/week. Each
club will have an instructor/club manager who guide you, teach you healthy
gait and the simple full-body exercises, helping you to improve to avoid
or alleviate unnessary joint or back pains.
The Kfar Saba Club , meets every
Monday 8:00 - 9:00 pm at the Alon School outdoor track,
rain or shine. 34 Sheshet Haymim Street.
The Raanana Club, meets every Wed 8:00 - 9:00 at the Sharon school athletic
track, near the old cemetery off rechov pardes hameshutaf.
There is NO FEE for these
sponsored by the Iria, and Dr. Perach
Walking is the #1 safe and effective exercise for weight loss. Walking
helps build strong bones, alleviates back pains, and improves the posture...
if done correctly.
Call 054-4850158 for more information, or send an email to...
This program should be called ... "the walking lifestyle
for health and fitness..." It is based on the common-sense program
of eating a healthy diet and keeping your body moving.
Unfortunately, too many of us are overweight & sedentary in our
The walking diet is a 3 month program consisting of...
This program is designed to meet your individual needs at a reasonable cost.
The goal is to incorporate walking and simple exercises into your daily routine... a simple and easy routine which can be practiced daily, leading to an active and healthy lifestyle, and weight loss.
This program does not address diet specifically, except for recommending the diet directives approach to shrinking your stomach, eating slowly and chewing your food more. We do recommned concurrently attending a nutriional counseling support group.
Call for more details...
February 9, 2006 Hey, its been awhile since I've posted here... The
lectures at Derech HaMelech/Meir hospital have gone well... we have more
walking club members as well. The new Kfar Saba pictures have been uploaded
I am carrying/selling the walking style II omron pedometer... I have
white/red/or blue... 180 shekels.
June 14, 2005 I gave a talk today to the dieticians with the "derech haemelech" program
at Meir Hospital in Kfar Saba. We discussed all aspects of walking, and
the walking club program. Thank you Miri, Vered and David. You can reach
them at 09-747-2367.
June 6, 2005 I gave up the TV a few years ago, albeit I do use the computer thingee a bit. Unplug... throw it out.
11-4-05 I feel so fortunate that I've never been on the diet rollercoaster. I recently came across some sensible advice from www.dietdirectives.com
I received this email recently after recommending this site to others...
Dan, I have a zillion dieting experiences like you would not believe but when I read the site you sent to me it made so much sense...everything with diets is so exaggerated...so "forbidden" or "over allowed"..nothing down the middle including excercise and this program is exactly that from what they say. I know there are no miracles..no magical pills and no magical food...re-learning to listen to our bodies and being moderate both in food and excercise just sounds so right...diets are the biggest money-makers in the world rolling in the dough off the "dough" of chubbies everywhere...it really has to be a very simple answer if we only stop looking for miracles.. Anonymous
3-4-05 Bad news... My cholesterol is up from 220 last year to now 230, and my triglycerides were also up. So... I suppose I need to be cut out some things in my diet. OK.
Other news... The walking club is off to a start. We are meeting Mon & Wed eves 7-8 pm. See you there.
2-1-05 A new
year... wishing you all a good one....
At about.com there is a wealth
of info on many topics, including walking. Here is a link to a
cool calorie calculator...
I am starting to work on "the walking diet"...
a major component is adhering to a sensible intake of calories. I
personally do NOT count calories, never have, and I hopefully never will. I
know that massive amounts of butter spread on toast is self-sabatogue.
Probably, I would "forget" to count those calories anyway. So
why do I share this calorie counter with you then? Maybe
some DO need to count to help themselves stick to a sensible daily intake
of calories in their quest for health and LBM - a lean body.
I'm looking forward to getting the walking diet pages up soon, and the
inauguration of the Kfar Saba walking club, which will be held at the
Alon walking track on Sheshet Yamim St. Most likely the hours will
be Mon & Wed 7:00 - 8:00 pm and Friday 7:00 - 8:00 am.
14-12-04 I used to wear a sportline pedometer for awhile, but it
fell and broke :( I glued it together and still wear it occasionally. For
awhile I was practicing counting-walking-meditation via the use of an
inexpensive manual tally counter... shown here :)
I really enjoyed using it, and have recently gone back to it, attached
to my keyring. Yes, I sometimes forget to count my steps when I'm
talking on the phone, or listening to a nice song on the radio, but compared
to my electronic pedometer... I prefer it.
Why? I suppose I like the way it keeps me mindful of my posture, my
gait, my breathing. It helps me to focus on these important
aspects of walking more so than the automated step counting of the electronic
Today I read at about.com that
6,000 steps/day should be your absolute minimal goal for general health. I've
been saying 5,000 for awhile... so I suppose I'll adjust my recomendation. 10,000
steps/day is still the "gold standard" for weight management
though; in fact in Japan, the orinigators of this counting culture, they
call them 10,000 step counters.
30-11-04 I've come across a link to a PT name Sherry in California
who wrote the book on walking correctly, in 1998! I've already learned
something from her writings, and I'm very happy to share with you her
info. I haven't read the book yet, but will asap. Here
is her site.
5/11/2004 - I'm very excited about finally getting this
website off the ground, and especially the recent videos we've uploaded
to the movies section. Special thanks to the children/teenagers
who have participated in these videos.
I'ts great to help young people to correct their posture/gait
at an early age. This will certainly help them to avoid degenerative joint
disease, poor posture, and various painful joint/back pains. Decades of improper
posture/gait becomes irreversible, so it is great to see the interest
and enthusiasm of our youth in this project.
We are happy to bring this program of healthy posture & walking
to your school program. Contact
me directly at ... 054-4850158
Also, I am currently offering free walking
analysis at Canion Arim, Kfar Saba, many aternoons of the week. Give
me a call on my cell... 054-4850158 to check when I'll be there. Come
and get a free evaluation, and appear on our next walking movie perhaps
and foremost... we want to get people walking...
more, better, in tune with themselves and the world around them.
Improper walking style is a major culprit in the cause
of many musculo-skeletal ailments ... backpain, knee pains...
Come join one of our walking chugim.
Yours in healthy walking,