Join Mayor Kaptain's Walking Challenge

With spring in the air, Elgin Mayor Kaptain and Activate Elgin invite all people who work, live, play, or enjoy Elgin to join in the Mayor's Walking Challenge which lasts until May 18.

To date, more than 260 Elginites have joined Mayor Kaptain's Walking Challenge, but there is still plenty of time for more to join as Elgin strives to walk 210,000,000 or more steps for fun, fitness and transportation.

Visit the Activate Elgin website at activateelgin.org for information regarding registration and suggested walking routes. This unique Elgin Walker Tracker website will help you to track your steps, as well as convert other activities into steps (such as aerobics, swimming, biking, mowing, etc.). You can see how other Elgin walkers are doing and how the community is doing as a whole in the Mayor's Walking Challenge. The website also has a variety of other resources to help you live a healthier and more active lifestyle.

The following are some tips that will help you get the most from your walk:

1. Before starting, check with your doctor if you have a chronic disease or a recent injury.

2. Invest in good shoes. Shoes should fit comfortably, have good arch support and a slightly elevated heel with stiff material to support the heel when walking and to prevent wobbling.

3. Always warm up by walking at a slow or normal walking pace before picking up the tempo.

4. Pay attention to your heart rate and breathing. Walk at a pace that challenges you, but don't overdo.

5. Use good walking posture. Swing your arms. Keep your head up, back straight and abdomen flat. Point your toes straight ahead. Take long strides.

6. Use a pedometer or another tracking device to track the distance you've walked or the number of steps you've taken.

7. Be sure to carry water if you are walking long distances or in hot weather.

8. On a hot, sunny day don't forget to wear a hat with a brim and apply sunscreen to exposed areas.

9. Vary your route if you get bored. Add a route with some hills or alternate routes on different days.

10. Keep your walk interesting. Walk with a friend or with a group. Find the solution that keeps you moving.