MALLWALKER PROGRAM:

Grand Traverse Mall
3200 South Airport Road, West
Traverse City, Michigan 49686

HOURS FOR MALLWALKING

Monday - Saturday 7:00 a.m. - 9:00 p.m.
Sunday 7:00 a.m. - 6:00 p.m.
Closed Thanksgiving, Christmas, Easter

REGISTRATION

Register with Grand Traverse Mall or Munson Medical Center's Vital Choice and you will receive a Mallwalker button with your identification number on the reverse side. We ask that you wear the button at all times when you are mall walking. In the event of a problem, we will have quick access to vital health information by identifying your number.

MONTHLY HEALTHY LIFESTYLE PROGRAMS

Join Munson Medical Center's Vital Choice and your fellow mall- walkers the last Wednesday of the month for free Healthy Lifestyle Programs in Grand Traverse Mall's Community Room. Vital Choice will be available from 8:30 a.m. to 10:00 a.m. on each designated Wednesday morning to answer your questions about exercise and health with a topic presentation at 9:00 a.m. There will also be refreshments provided by a Grand Traverse Mall merchant.

MONTHLY MALLWALKING DESTINATIONS

Each month, mallwalkers are challenged to walk to a Michigan city via laps around Grand Traverse Mall. Maps will be distributed at the monthly Healthy Lifestyle Programs for the months' destination city. Mallwalkers will keep track of their laps they walk each day. Walkers who arrive at the destination can turn in their completed map at the next Healthy Lifestyle Program to receive a souvenir from the destination city. (If you are unable to attend the Healthy Lifestyle Programs, pick up your destination map at the Customer Service Center, located in the Food Court.)

RECOMMENDED WALKING PROGRAM

50 laps per month (Recommended route = 4/5 mile per lap)
12.5 laps per week
4 times per week
3 laps per visit
Average 15 minutes per lap

EXERCISE

• We recommend you consult your physician before starting a new program.
• Choose a pair of comfortable, lightweight shoes which are made specifically for walking and/or running.
• Wear loose, comfortable clothing.
• Drink water before, during, and after your walk.
• Follow the three phases to a walking program: warm-up, aerobic walk, and cool down.

Warm-up:

Should consist of 5 minutes of slow walking followed by 10-15 minutes of stretching. This allows your body to prepare for activity and helps reduce the risk of injury.

Aerobic Walk:

Do not overestimate your ability. Start slowly and build up stamina and distance gradually. Always monitor your heart rate while exercising. Use the "Talk Test." As long as you can keep up a conversation while exercising, you are within a safe range.

Cool Down:

During your final 5 minutes of walking, you should slow your walking pace. This begins to cool down your body and return it to a normal resting state. This should be followed by 10-15 minutes of stretching to reduce muscle soreness.

FOR MORE INFORMATION, CONTACT

Customer Service Center, Grand Traverse Mall 922-7722

Munson Medical Center's Vital Choice 935-6449

CREDIT: Information supplied by Customer Service Center, Grand Traverse Mall