Are Your Boots Made For Walking?

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Regular exercise is really good for you, even without any other complicated changes to your daily routine. A Duke University study showed that walking just 30 minutes a day could help you lose weight and body fat and improve muscle tone. The eight-month-long study involved men and women over age 40 who made no additional dietary or lifestyle changes other than walking or jogging regularly.

Participants in the study walked 30 minutes per day (estimated 12 miles per week) at 40-55% maximum heart rate and lost 1% of body weight, 1.6% of waist measurement, 2% of body fat, and gained 0.7% lean muscle mass. By contrast, a control group of non-exercisers all gained weight and body fat during the trial. The longer the average distances per week, or higher intensity exercise, both yielded greater weight and body fat losses.

So, now that you’re ready to get moving, do you have the right tools on your feet? A good exercise shoe should be comfortable and provide appropriate support and shock absorption to help protect your feet and joints from injury. There are four basic factors to consider when choosing an appropriate shoe: the length and width of your foot, your arch profile, and the mechanics of your stride. For example, a person with a high arch will typically need a shoe with more cushioning than a person with a lower arch. A person who overpronates (walks more on the outside edges of the feet) will benefit from one type of shoe flexibility while someone who underpronates (walks more on the inside edge) will benefit more from another. The Mayo Clinic offers an excellent and very educational online shoe fitting resource that explains the functions of each individual part of your shoe and recommendations for proper fitting. Check it out here.

Remember, The FruitGuys can provide pedometers to you and your compatriots for an office walking club. No matter what your footwear of choice is, 30 minutes per day is all it takes to lose weight and get more fit. For more information on how to start a walking club, just contact us at

-Jeff Koelemay


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Our online magazine offers a taste of workplace culture, trends, and healthy living. It features recipes for easy, delicious work meals and tips on quick office workouts. It's also an opportunity to learn about our GoodWorks program, which helps those in need in our communities and supports small, sustainable farms.