Willow Bend Steps


When was the last time you walked a mile? I bet you didn't know that if you walk the entire mall (upper and lower level) you will have walked over one mile. The Shops at Willow Bend offers a mall walking program presented by The Medical Center of Plano that includes walking tips, blood pressure checks, health lectures and more.  If you are ready to start living a healthy life, then stop by the Concierge Center to sign-up for Willow Bend Steps.


Mall Walking Maps:  Walking both floors, including corridors, is equal to 1.7 miles.  Please consult our mall walking maps for the mileage of other walking paths.


Mall Walking Hours:  Monday-Saturday: 8:00 am to 9:00 pm and Sunday: 10:00 am to 6:00 pm.  Note that mall walking hours differ from normal shopping hours.

Blood Pressure Checks:  Free blood pressure checks are conducted by The Medical Center of Plano on the first and third Tuesday of the month at 9:00 am, located between the Play Area and Macy's.

Monthly Health Lectures:  Enjoy a free cup of coffee from Starbucks and a medical update presented by physicians on staff at The Medical Center of Plano. Lectures held monthly on the second Saturday at 9 am at The Shops at Willow Bend Connection Court, located on the lower level between Neiman Marcus and Dillard's.

 

Walking Tips from The Medical Center of Plano

  1. Begin with short distances.  Start with a stroll that feels comfortable to you (perhaps 5-10 minutes) and gradually increase your time or distance each week by 5 minutes.
  2. Focus on posture.  Keep your head lifted, tummy pulled in and shoulders relaxed.  Swing your arms naturally.  Avoid carrying hand weights since these put excessive stress on the elbows and shoulders (and don't really increase calorie burn).  Don't over stride.  Select a comfortable, natural step length.  If you want to move faster, pull your back leg through more quickly.
  3. Warm up.  Walk at an easy tempo for the first several minutes.  Then gradually adopt a more purposeful pace.
  4. Cool down.  Always cool down for a few minutes at the end of your walk before stopping.  Walk at an easy tempo (just as you did for warm up).
  5. Take time to stretch.  The end of your walk is an ideal time to stretch since your body is warmed up.  Stretch your hamstrings and calves (important walking muscles) as well as your chest, shoulders and back.  Hold each stretch for 15 to 30 seconds.
  6. Good shoes.  You may need to have your feet measured to get a proper fit.  You probably should replace your walking shoes at least every 3 to 6 months for proper support - shoes last longer when they are rotated with another pair.  Walking in old, unsupportive shoes can lead to painful problems such as shin splints and plantar fasciitis.

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