Editor’s Note: The following is the seventh in a 12-part series of columns from Eastern Maine Medical Center in Bangor. Move & Improve is an outreach program, promoting healthful lifestyles for Maine people, of EMMC’s Community Wellness Service.

Tired of walking alone? Want to meet other walkers? Join the Club! Eastern Maine Medical Center will hold its first meeting of the newly developed Move & Improve Walking Club 6-8 p.m. Tuesday, April 30, in Room 306, Peabody Hall at Husson College. The club is designed to be an adventure in health, recreation, fellowship and fun. It is also a unique opportunity to participate in a life sport club.

Many in the health and fitness profession believe “if you don’t move it, you’ll lose it.” Walking as a way of life can mean your life.

Research clearly shows a direct correlation between physical activity and cardiovascular health and longevity. People who are sedentary have a much greater risk of developing heart disease and dying from it. We also know that you do not have to run a marathon to have a healthy heart. Moderate physical activity such as daily walking, can be a lifetime program of fitness for you.

Walking offers many health benefits, so it’s easy to see why it is one of the most popular activities for people today. Walking is a low-impact, weight-bearing exercise that gives your heart and blood vessels a workout. Walking uses the body’s largest muscles (thighs and hips) and is a safe way to burn calories, reduces stress and helps control blood pressure and improves cholesterol levels. It is as simple as taking one step at a time.

Begin by purchasing a pair of comfortable walking shoes, do a health check and you are ready to go.

If you have a chronic disease, such as heart disease, high blood pressure, diabetes, asthma, or arthritis, check with your doctor before starting your walking program. Taking a look at your risk factors is an important part of stepping up an exercise routine.

Here is a simple checklist to assess your walking technique. Ask a friend, walking buddy or family member to check out your walking style for better performance.

. Is your head steady without rocking, bobbing or swaying?

. Are your shoulders relaxed (back and down)?

. Are your ears over your shoulders?

. Are your arms at a 90-degree angle?

. Are your fingers relaxed?

. Are you walking tall?

. Are your abdominal muscles pulled in and tight?

. Are your hips loose and moving with your legs?

. Is your stride length smooth, comfortable and controlled?

. Do your feet land squarely on your heels and roll off the toes?

. Do you adjust your posture by leaning forward slightly as you increase your pace or climb a hill?

Proper walking technique allows you to be efficient in your movement. Apply your power and strength for forward movement, walk longer distances and enjoy the movement to improve your walking performance.

Make everyday walking a part of your everyday life.

Be the best you can be. Be active, eat well, walk daily, and enjoy moving to improve.

Elanna Farnham of Eastern Maine Medical Center is the Move & Improve coordinator. For more information, contact her at 973-7245 or efarnham@emh.org.