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Staying Fit
The Power of WalkingIt’s the perfect exercise, if done briskly and regularlyA Typical Walking Workout
Warmup: Gently stretch your legs and torso, then walk at a strolling speed for the first five minutes. It warms up muscles and lubricates joints, helping prevent injuries. Workout: Next, pick up the pace. “Walk as if you’re going to an appointment,” says fitness consultant Hilary Smith, R.N. How long you walk at this rate depends on your fitness level and goals. Smith’s rule of thumb: “Increase the pace until you feel aware of your breath deepening, but not to the point of huffing and puffing.” Adds orthopedic surgeon Prodromos Ververeli, M.D.: “If you’re walking briskly and can’t carry on a conversation, the pace is too fast.” (Optional) Weight loss workout: For a minute or two, walk as if you’re late to an appointment. Then slow back down. When it comes to burning calories, walking is just as good as running, Ververeli says. “You burn the same amount per mile; it just takes longer.” Cooldown: Slow your pace to a stroll for the last five minutes. Stretching is even more important after your workout, Smith says. “Focus on the thighs (front and back), heels, Achilles’ tendon and calves.” For a list of local walking trails from the Wildlands Conservancy, and a free walking map, call 610-402-CARE. Maybe that’s why people stick with walking more faithfully than any other form of exercise. Walking briskly and regularly has several key health benefits, Ververeli says: “For the cardiovascular system, it strengthens the heart and lowers blood pressure. For the bones and joints, it helps prevent arthritis and osteoporosis. And psychologically, walking reduces stress and promotes a positive outlook on life.” Walking also helps keep older folks independent and helps all of us maintain a healthy weight and prevent chronic conditions like diabetes. It’s no wonder many doctors “prescribe” walking for their patients. Getting startedFirst, have the right shoes. You need a comfortable shoe that provides good arch support, Ververeli says. A slightly elevated heel is best.Start slowly. “If you’ve been sedentary, walk just 10 to 15 minutes at first,” he says. “Add two to five minutes every two weeks.” For beginning walkers, an organized program can be helpful. Work up to a goal. “For basic health benefits, gradually work up to 30 minutes of walking four times a week,” says Hilary Smith, R.N., fitness consultant at Lehigh County Senior Center. “For weight loss, aim for a 45- to 60-minute walk most days of the week.” Take safety precautions. On roads, walk against traffic. At dawn or dusk, wear a reflective vest. Carry identification and a whistle, “just in case,” and in remote areas it’s wise to walk with a buddy. Vary your walking surface. Paving, grass, sand—each has its benefits and drawbacks. Generally, the looser the surface, the harder the workout. It’s best to mix it up. If you’re walking on a slanted road, change direction occasionally to relieve feet and hips. Drink enough water, especially in hot weather. For longer walks, be sure to carry a water bottle. Listen to your body. If walking makes you feel dizzy or faint, call your family doctor right away. Make it fun. You’ll be more motivated if walking is a pleasure. Take a friend along, and choose scenic locations. “The Lehigh Valley is blessed with an abundance of outdoor walking trails,” says family practitioner Aaron Katz, M.D., of Lehigh Valley Hospital and Health Network. Dealing with aching jointsPeople with joint problems can walk, too, Ververeli says. “Next to swimming, walking is their best choice. It’s much easier on the joints than running or jogging.”Those with arthritis often are reluctant to walk, even when their doctor recommends it, Katz says. “While moving can be painful at first, over time you’ll feel much less pain than if you stayed sedentary,” he says. Even joint replacement surgery needn’t keep a walker down, Ververeli says. In fact, it’s a key part of rehabilitation—and eventually, those with hip or knee replacements should be getting around much more easily than before surgery.
Want to Know More? For information on walking techniques, download the Better Walking Workout Checklist This page last updated 2/12/08 04:08 PM
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