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Walking for fun and fitness! Welcome to the Morning Milers walking club!
 Walking is considered one of the best ways to stay in shape and improve your health. And now Bon Secours-Holy Family Hospital and Logan Valley Mall have teamed up to create a fun, free and convenient community walking program. Mile markers are posted throughout the mall, regular health screenings and special activities are scheduled throughout the year and there's even a "get fit" incentive program to help motivate you to walk each and every morning. In addition, a newsletter - just for mall walkers - is mailed to the home of every club member four times a year. The newsletter includes tips on exercising, healthy eating, general health information and a schedule of upcoming events.
To join the club
Pick up a registration packet at the customer service booth located near Bottorf's Naturalizer. Complete the registration form and return it to the customer service booth or mail it to Bon Secours-Holy Family Hospital, Marketing Department, 2500 Seventh Avenue, Altoona, PA 16602-2099. You will receive a Morning Milers walking club identification card in approximately four weeks.
It is recommended that you consult your family physician before you begin any exercise program.
Tips to get started
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Invest in a good pair of walking shoes.
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Warm-up with overall stretching followed by slow walking for five minutes.
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Set your own pace and gradually build up speed and distance.
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Walk at least three times a week.
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Use the "talk test" to monitor your exertion rate -if you cannot carry on a conversation while walking, slow your pace.
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Finish your walk with a cool down period of ten minutes of slow walking and stretching.
Remember
Fitness walking is one of the easiest and safest activities you can do to help you feel good-both mentally and physically. Specifically, walking:
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improves heart strength and efficiency
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tones muscles and reduces your chance of osteoporosis and fractures
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increases your body's ability to burn calories
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decreases pulse rate and blood pressure
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reduces tension and stress
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strengthens and protects your back
Mall Walking Hours:
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