As a Newsletter member, I want you to know how much I appreciate you.  It is at this very spiritual time of year more than any other that I tend to reflect more on all my blessings.  Those of you who understand my message of youthfulness at any age are a source of great joy for me.

Aside from the fact that my philosophy has been turned into a 33-year-old business, your obvious interest in maintaining a beautiful, healthy lifestyle by perhaps adhering to some of my principles is extremely satisfying for me, and a great source of pride.

So, I wish you Christmas Joy and Love—whether you call it Christmas or not—and continued inspiration for happiness now and good cheer throughout the coming New Year.

May you find Peace and freedom from worry, and, to those of you with loved ones in the military, valiantly protecting us from terrorism, may you very soon wrap your arms around them once again and feel their warmth.

Whether it’s Christmas, Hanukkah, Kwanzaa, or just plain feasting, don’t forget your exercise during this festive time of year.  For many people, one of the best forms of exercise is walking.

Certain refinements in walking offer definite benefits.  The correct posture, arm swing, and stride provide higher-intensity exercise and lower risk of injury.

POSTURE.  Lean slightly forward—from the ankles, not the waist.  Leaning from the waist tends to tire your back and make breathing more difficult.  Keep your chin up.

ARM SWING.  Bend the elbows at a 90-degree angle, and swing from the shoulders.  Your hand should end its forward swing at breastbone height.  On the backswing, if you’re moving fast, the upper arm should be almost parallel to the ground.

STRIDE.  Stride long and smooth.  Like competitive race walkers, while your weight is on a leg, keep it straight, and, as that leg moves to the rear, keep its foot on the ground as long as possible before pushing off.

Walk at an easy gait for about ten minutes until you’re warm before kicking into high gear.  When your session is finished, do some stretches.

ACHILLES TENDON AND CALF.  Place both hands against a wall or tree; place one foot well behind you.  Keeping the rear leg straight and its heel on the ground, lean in toward the wall or tree.

QUADRICEPS.  Put your left hand on a wall or tree for balance and with the right hand reach behind and grasp the ankle of your right leg.  Pull it up toward your buttocks until you feel tension along the front of your thigh.  Repeat on the other leg.

HAMSTRING.  Stand on one leg; prop the other leg parallel to the ground on a fence or table.  Slide both hands toward the propped-up ankle as far as they’ll go.

Do each of these stretches five times, 30 seconds each, for each leg.

Walk indoors.  Shopping malls are a popular alternative—some 2400 malls nationwide let walkers in before shopping hours, usually between 6:30 and 10 A.M.  Many even have walking clubs.  If none is nearby, you might find a health club that has an indoor track or treadmill.

At the outset, time how long it takes you to walk a mile comfortably.  Most likely it’ll take 15 – 20 minutes.  That’s your starting capacity—build from there. Two miles should be your first milestone. 

Get your heart rate up.  Subtract your age in years from 220, and then multiply the result by 0.6 and 0.9.  This will give you a range within which you should get your heart rate up to—your target zone.

The goal should be three to five times a week, with a heart rate in your target zone for 15 to 60 minutes.

Since making walking a habit takes willpower, here are some tips:  walk with a friend or a dog – walk first thing in the morning before other commitments crop up – vary your route to keep it interesting.  Finally, don’t think of it as exercise.  It’s time you’ve set aside for yourself.  Enjoy it.