It’s perfect for those who’ve been a little intimidated by workout programs in the past. Here are some tips to make your walking program a success: Before you start walking regularly, talk to your doctor — especially if you have a health condition or have not...Read More
If you want to join a walking group, friends, co-workers or neighbors are a great place to start. Think about starting a group at work, use your lunchtime to get out and exercise. Invite others to learn more, through social media, flyers and email Start by yourself if you...Read More
If you want to organize a walking group, ask a friend or neighbor to help. Having a planning partner will make the process more fun – and make you more likely to stick with the program. Invite neighbors to learn more. Post fliers around the neighborhood to spark interest –...Read More
A 2011 Visioning process conducted by Franklin Tomorrow in its nine topic areas — Business, Community Character, Education, Environment, Government, Growth & Development, Housing, Recreation, and Transportation — found a need to include the health and well-being of our community, leading to this project.
Franklin Tomorrow is proud to launch its community co-operative initiative, Get Fit Franklin, thanks to the support of their founding partner, BlueCross BlueShield of Tennessee, and other partners, including the City of Franklin. This project is designed to encourage residents to take the first steps to a healthier, more active community by stepping out their front door. Participants, who register for the program, will receive t-shirts and other promotional materials as part of the program.
The Get Fit Franklin project, presented by Franklin Tomorrow and founding partner BlueCross BlueShield of Tennessee, is celebrating its one-year anniversary on Saturday, Nov. 9, at Pinkerton Park on Murfreesboro Road in Franklin from 10 a.m.-noon.
Join us at 10 a.m. to visit area fitness vendors and organizations, participate in workout demonstrations, and register for door prizes.
There is no cost to participate in Get Fit Franklin and groups of all sizes and ages are welcome. Participants who have already registered for the program and received their t-shirts and pedometers will receive another special gift. New participants are welcome and will receive a special bag designed to get them started.
To register for the Nov. 9 event, go to http://www.planetReg.com/GetFitanniversary.
Get Fit Franklin is a community health initiative of Franklin Tomorrow and founding partner BlueCross BlueShield of Tennesse. Franklin Tomorrow is a non-profit community organization that engages the community, fosters collaboration, and advocates for a shared vision for the future of Franklin. It was established in 2001 to ensure that Franklin’s future would be as rich — in meaning and spirit, as well as in buildings and businesses — as its past.
Vanderbilt Health is the sponsor of all quarterly events for Get Fit Franklin, as well as providing in-kind support and content for the program’s Web site.
Additional sponsors of the event include the City of Franklin, Middle Tennessee Electric Customer Cares Inc., BancorpSouth, Turner Construction, The Tennessean, and Southern Land Co.
Supporting the project are the Franklin Special School District, Williamson County Parks & Recreation Dept., Franklin Mayor Ken Moore, The TMA Group, Williamson County Health Department, PMC Mobile Solutions, ActiveNow.com, Downtown Franklin Association, YOUR Williamson, Williamson Herald, and Williamson Source.
From BlueCross BlueShield of Tennessee
Walking is a simple, flexible and cost-effective way to exercise. And it’s perfect for those who’ve been a little intimidated by workout programs in the past. Here are some tips to make your walking program a success: Before you start walking regularly, talk to your doctor — especially if you have a health condition or have not exercised for some time. Choose comfortable, supportive shoes — such as running, walking or cross-training shoes, or light hiking boots. Before you stretch, walk briskly for 10 minutes to warm up your muscles and prepare them for stretching. Maintain a brisk pace that gets your heart rate going but still allows you to talk comfortably. Practice correct posture — head upright, arms bent and swinging as you stride. Drink plenty of water before, during and after walking to cool your muscles and hydrate your body. If you’re going for a long walk, include a cool-down period to reduce stress on your heart and muscles.
Shop for shoes at the end of the day. Throughout the day your feet swell. Buying shoes later in the day helps you avoid getting shoes that are too tight. Don’t be fooled by the size. Athletic shoes tend to run shorter than dress shoes. So your walking shoe will likely be 1 to 1-1/2 sizes bigger than your other shoes. Get enough room in the toe. There should be a thumbnail’s width (or about a half inch) between your toes and the end of the shoe. And it should be wide enough in the toe that your toes can move freely. Support is good. If your heel rolls inward when you step (called “overpronation”), or if you have a high arch, get a shoe with plenty of arch support or buy arch supports that you can insert into the shoe. The flatter the heel the better. Running shoes often have a raised heel to meet the motion needs of a running stride. Walkers don’t need that. Look at the sole under the ball of the foot and choose a shoe with the least height difference.
Look for substance, not style. A good pair of shoes typically costs $70 to $90. If the price is any higher, you’re paying for fashion, not effectiveness. Buy new shoes every 500 miles. Once you reach that milestone, the shoe materials have broken down — even if you can’t see it with the naked eye. Continuing to use the shoes can lead to injuries like shin splints.
1. Find your baseline To measure your progress, first discover your current walking ability, or “baseline.” There are two ways to do it: (a) Use a pedometer to count your steps for seven days. (b) Walk briskly for 30 minutes at least five days a week, and keep a log to track your daily walking activity.
Include all your normal walking — up the stairs at home, to and from work, etc. — and record your total number of steps in your walking log. If you’re not using a pedometer, keep track of the minutes you spend walking.
2. Set your benchmark Look at your first week’s log. Your benchmark is the highest number of steps you walked on any given day. Use that number as your daily goal for the second and third weeks. Log your daily walks, and at the end of the third week, review your log again. If you averaged your goal, add another 500 steps or several more minutes to your daily goal for the fourth and fifth weeks.
3. Keep building At the end of each two-week period, try to add 500 steps or several more minutes to your walking goal. Continue logging your activity so you can measure your progress. If you didn’t reach your goal, walk at the same level until you build enough endurance to increase your target.
Add steps every day From BlueCross BlueShield of Tennessee
You can easily add more steps to your day — and you can do it without throwing off your schedule. Just think creatively and make walking a habit.
• Take stairs instead of elevators or get off below your destination and walk up a few stairs. • Park a few blocks from your destination or at the far end of the parking lot. • Walk the last few blocks instead of riding the bus all the way to work. • Walk around the field at your children’s ball games. • Organize a lunchtime walking group at work, or a before- or after-work group with friends or neighbors. • Make family time active time. After dinner, get the whole family outside for a game of tag or a walk around the block. • Don’t get stuck in the “all or nothing” rut. Just do what you can. If you don’t have time for a long walk, take several brisk walks to reach your daily goal.
Stretching From BlueCross BlueShield of Tennessee
• It decreases muscle stiffness and increases range of motion. • May reduce your risk of injury. • Helps relieve post-exercise aches and pains.
We all know the health benefits of walking, not only will you feel and look better, but things like lowering your blood pressure, your blood sugar levels, plus dropping a few pounds, should help get you off the couch and out with others trying to accomplish the same things.
We will provide you the tools you need to get started and keep going on a healthy walking program.
Here you will find routes around the city where you can safely walk. The routes are measured and mapped for your convenience. The Franklin Transit Authority operates on many of these routes should you need a ride.