Walking 101

Walking as a fitness activity is growing by leaps and bounds.  It’s low-risk and easy to start, it has proven and measurable health benefits, and it’s completely free!  Among other benefits, a regular walking program can:

• Improve your cholesterol profile
• Boost your bone strength
• Lower blood pressure
• Prevent weight gain
• Increase your energy and stamina

How Much Should I Walk?

Experts at the American Heart Association recommend that every American adult engage in 30 minutes or more of moderate physical activity daily, a minimum of 2½ hours per week.  You can do that by walking two miles briskly (about four miles an hour).  If this is too fast, or if you’re a beginner walker, choose a more comfortable pace.

Get Ready!

It’s simple to start a walking program!  All you need are comfortable clothes and supportive shoes.  Wear layers of loose clothing, keeping in mind that brisk exercise elevates the body’s temperature.  Choose supportive, properly fitting footwear; shoes specifically designed for walking or running are best.  Make sure you have a little wiggle room (½”) between your longest toe and the end of your shoe.

Technique

• Begin with short distances.  Start with a walk that feels comfortable (5–10 min) and gradually increase your time or distance each week.  If it’s easier on your joints (or your schedule) to take several shorter walks instead of one long walk each day, that’s fine, too!
• Focus on posture.  Keep your head lifted, stomach pulled in and shoulders relaxed.  Swing your arms naturally.  Select a comfortable, natural step length, and don’t overstride.   If you want to move faster, try to pull your back leg through to take the next step more quickly.
• Breathe deeply.  If you can’t talk or catch your breath while walking, slow down.  Speed isn’t important at first — just focus on establishing the walking habit.

Intensity

• To warm up, walk at an easy pace for the first few minutes, then gradually increase your speed to a purposeful pace. You can incorporate some brisk intervals to add variety, such as: walking one block briskly, then two blocks more slowly, and repeating several times.  As your strength increases, gradually add more fast intervals with shorter recovery periods
• Walking hills is a great way to tone your legs and increase your workout! Treadmill walking is also a good option during inclement weather.
• The end of your walk is an ideal time to stretch since your body is warmed up.  Stretch your hamstrings and calves gently (important walking muscles) as well as your chest, shoulders and back.  Hold each stretch for 15–30 seconds, but never stretch to the point of pain.
• Track your progress. Experts recommend that you walk at least 30 minutes a day.  If walking is part of your weight-loss plan, then walking 45-60 minutes a day at brisk intervals will help you burn more calories.  If you don’t have that much time, fit walking into your schedule whenever you can – even if it means three 10-minute walks over the course of a day.  The best schedule is one that keeps you walking and keeps you fit!

Safety

• Feel free to listen to lively music while you walk to energize your workout.  But if you wear headphones, keep the volume down and watch out for traffic.
• Wear light colors or reflective clothing and carry a flashlight or glow stick when visibility is low, so that you can be easily seen by motorists.
• Stick to sidewalks when you can, and choose streets with lower speed limits.  On faster streets, motorists are less likely to see pedestrians and can’t stop as quickly.
• Know your area. Which businesses are open?  Where are emergency telephones located?  Walk on well-traveled streets rather than taking shortcuts in alleys or parking lots.  Be self-assured and walk purposefully to lower your chances of becoming a victim.
• Two heads are better than one. Walking with a partner or in groups discourages crime and may help alert you to dangers such as speeding motorists or unleashed dogs.
• If you have foot, knee, hip or back pain when walking, STOP and check with your doctor.  You may need special exercises or different shoes.  If you have osteoarthritis, and have increased joint pain that lasts an hour or two after walking, your doctor may suggest another activity like stationary cycling or water exercise.  Don’t stop exercising altogether!

This walking program was developed by the American Council on Exercise in collaboration with the American Heart Association.  ©2011 American Council on Exercise, all rights reserved.  For more information on the health benefits of walking, or for additional health and nutrition information, please visit our Resources and Tools blog on TotalHomeCareSupplies.com.

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