Rev Up Your Walking Routine

‘Power walking’ can help keep you young

Seasoned walker Mary Beth O’Connell of Allentown

The difference between casual walking and power walking:

• Arms are bent at a 90-degree angle.
• Back is straight and chest lifted.
• Arms swing as fully as possible.
• Wrist weights add intensity.

Shift that leisurely stroll into high gear and you’ll get big health benefits. “Power walking lowers blood pressure, improves cholesterol, tones muscles and helps control blood sugar in people with diabetes,” says John Peters, D.O., family physician at Lehigh Valley Hospital and Health Network. “It promotes your vitality, endurance and energy, and is less stressful on your joints than running.” Here’s how to get yourself moving:

Start out on the right foot. If you have a health condition or haven’t exercised fairly intensively for six months or more, get the go-ahead first from your doctor. Then, all you need is a pair of comfortable walking shoes. “They should be cushioned and flexible, with good arch support,” says exercise physiologist Eric Witzel of Lehigh Valley Hospital and Health Network.

Build up gradually. Witzel recommends starting with 10-20 minutes at an easy walking pace. “You can go too far too fast,” he says. As you get fitter, work up to 45 minutes, three to five times a week, at a power-walking pace. “At this pace, you’re pushing yourself and it’s tough to carry on a conversation, but you’re not out of breath,” Witzel says. “On an intensity scale of 1 (standstill) to 10 (full-out sprint), power walking is a 6 or 7.”

Boost the intensity. To burn more calories and tone more muscle, wear hand (not ankle) weights. The best option is wrist straps that free you from having to grip, which can increase blood pressure. You also can rev up your walk by adding hills and taking faster steps. “Start with short, gentle hills and switch to steeper ascents after a few weeks,” Witzel says.

Schedule it. Squeeze in a 20-minute power walk during your lunch break. Invite a friend for a pre-shopping walk. Research shows that even short bouts of power walking improve your health.

Warm up and cool down. Walk at a slower pace for the first five minutes and stretch after your walk. Don’t forget to drink plenty of water.

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