General walking tips
If you have not walked distances for some time, you should start slowly. Increase the length and pace of your walk gradually. Here are some tips on how to get started and how to prepare for walking.
Warm-up activity – start slowly, do a few warm-up exercises and stretches first. Don’t walk immediately after a big meal.
Build activity slowly – start with a 20 minute walk then increase gradually. Try to walk at least three times per week.
Use the correct technique – walk at a steady pace, swing your arms freely and stand as straight as you can. Your feet should step in a rolling action from the heel to the toe.
Shoes and socks – wear thick comfortable cotton socks. Sensible, comfortable and lightweight shoes with support are best.
Weather – wear suitable warm, light clothing in the winter and cool, comfortable clothes in the summer. Don’t forget your sunscreen and hat.
Water – drink water before and after your walk. Take water with you on your walk, especially in warm weather.
Cool down – make sure you cool down after a long fast walk. Do a few stretching exercises.
Walking tips for children
Statistics show that Australian children are living increasingly sedentary lives. Suggestions on encouraging your child to enjoy regular walks include:
If your child finds television and computer games more interesting than exercise, consider getting them a dog. Your child’s desire to love and care for the animal may encourage them to take it on regular walks. Remember, though, that dogs aren’t permitted in most national parks and other conservation reserves.
Boost your child’s interest in outdoor activities by visiting some of Victoria’s scenic areas and organising fun activities, such as sailing on Albert Park Lake or camping for the weekend at Wilsons Promontory National Park.
Encourage your child’s interest in nature through books and websites, then follow-up with ‘field trips’ so they can discover their favourite animals or plants for themselves (and enjoy the health benefits of walking at the same time).
Schedule a regular family walk – this is a great way to pass on healthy habits to your children and spend time together, while getting fit at the same time.
When walking with children, make sure the route and length of time spent walking is appropriate to their age with appropriate walking shoes, we recommend the best waterproof shoes. Approximately 1km per birthday is a good rule of thumb. For example, a four year old can be expected to walk up to 4km, with plenty of rest breaks.
Start good habits early. Take young babies and toddlers for walks in their pram. As they get older, encourage them to walk part of the way.
Look for self-guided nature walks, which have been set up in many parks. Younger children enjoy looking for the next numbered post; older ones can learn about the plants and animals of the park, and perhaps take photos or record their experience in other ways.
The 10th and final!
KIYAMACHI TOUR ‘FINALE’ 2014
Saturday, November 29th 11月29日（土）
One more night “up and down the Ki” with
tRace elements ( max – guit/vo, ryotaro – accordion) + guests
NO CHARGE! （カンパ制＋１ドリンク）
( Just drop into the hat if you can and buy one drink per bar.)
17:45 ~ 18:15 Street Live ( in front of old Rissei Elem. School)
18:30～19:05 ING with HAKO 075-255-5087)55-5087075-255-508075-087
20:00～20:40 Tadg’s Gastro Pub 075-213-0214
21:00～21:40 Agave 075-254-7605
22:00～22:40 Jam House 075-351-9715
23:00～23:40 booze k 075-251-6763
24:00～24:40 UrBANGUILD 075-212-1125 with the Dodo Ensemble
25:00～25:40 八文字屋 ( HACHIMONJIYA) 075-256-1731
26:00～26:40 Alphabet Ave. 075-251-0069 with Yung Tsubotaj
27:00～27:40 うさぎ( USAGI) 075-351-6093 with friends~