Stride for Health!
With the advances in transportation and technology, we've gone from a walking society to a sedentary society. Obesity with its related health ailments (i.e. diabetes, high blood pressure, heart disease) is one of the largest social issues that we face today, but we can change our path one step at a time. Walking is one of the most popular forms of exercise in the world. It's easy, effective, flexible, accessible, convenient and it's free. Here are some tips to help you get more exercise through walking.
The Benefits of Walking
- Assists with weight management — According to the National Weight Control Registry, walking is the most popular form of exercise for weight management, followed by cycling, weight lifting and aerobics.1
- Improves health and energy — Walking helps prevent, improve, or better manage heart disease, high blood pressure, diabetes and osteoporosis and may enhance sleep, energy and self-esteem.
- Social activity — Stay connected to family, friends and co-workers and catch up on the day's events by walking together. Walking is a multi-generational pursuit and can be enjoyed by all ages, young and old. Walking with others can also motivate you to walk faster or farther. A little competition can be a very positive tool for inspiring movement. Plus, having a walking buddy provides a level of accountability. Many of us are less likely to neglect our walk when we know someone else is counting on us.
- Reduces stress — Walking can be a wonderful solitary pastime and a way to disconnect from the hustle and bustle of every day life. Whether it is walking on a quiet street or hiking in nature, walking can be a wonderful way to enjoy some time alone. Walking can help you relax and unwind, or energize and invigorate.
Choosing Your Gear from Head to Toe
Getting your walking program started on the right foot requires some planning and common sense to ensure that you have the proper clothing, footwear and other gear for safety and comfort.
Shoes
- There is no one best shoe.
- The best shoe is the one that fits you best and gives you the proper support, flexibility, cushioning and compensates for any stride problems.
- Look for shoes that have adequate toe room, snug heels, flexible soles, firm arch supports and well-cushioned impact points that are in a model specific to your activity (i.e. "Walking" shoes).
- Shoe prices range considerably, but there are many economic choices on the market.
- Go to a store staffed with knowledgeable people who know the difference between different types and brands of shoes.
- Before buying any shoes, walk around the store in both shoes.
- Properly fitting shoes will feel good when you buy them. If you need to break them in, they don't fit properly.
- Don't buy exercise shoes on the Internet — it's important to try shoes on to ensure the best fit.
- Replace your shoes as the support breaks down or when they begin to wear out. (This may be as frequently as every three months depending on your walking schedule.) Use the seasonal rule: change your shoes when you change your clocks, or in the spring and the fall.
- Consult with a health care provider or podiatrist if you have foot problems or chronic conditions that may affect your feet such as diabetes, PVD (peripheral vascular disease), congestive heart failure or kidney problems, or you have slow-healing foot wounds or chronic foot swelling. You might benefit from an orthotic exercise shoe or shoe insert. Your health care provider can advise you.
- In addition to proper footwear, choose comfortable, weather-appropriate clothing suitable for walking. In hot weather, wear lightweight, breathable clothing. Wear warm, protective clothing in cold weather. Always put on clean, smooth-fitting socks.
- Women should invest in a supportive sports bra to avoid back strain. (Wear two if necessary.)
Playing It Safe
If at any time you feel chest pain, pressure, tightness or if you have severe muscular discomfort, feel faint, or are short of breath, STOP EXERCISING IMMEDIATELY. If the condition persists, consult your doctor or health care provider immediately. Or call 911.
Don't exercise if you are sick or not feeling well. A good rule of thumb: if you feel sick from the neck up (i.e. stuffy nose), exercise if you feel up to it, although you may want to do an easier workout. But if you feel sick from the neck down (i.e. chest congestion), wait until you feel better. Do not exercise if you have the flu or a fever.
If you are or may be pregnant, speak with your physician before you start becoming more physically active.
Putting Your Best Foot Forward
Warm up first. Begin by walking at a comfortable pace for 3 to 5 minutes. This warms up the muscles, ligaments and tendons gently and prepares your body in general for exercise. Cool down at the end of your session by returning to a comfortable pace for 3 to 5 minutes again.
Don't forget to stretch. Be sure to stretch at some point during your walk, preferably before and after exercise.
Always practice personal safety when walking outdoors. Make sure that people know where you are or exercise with a friend. Carry your cell phone, and walk in well-lit, non-secluded areas. Wear bright-colored clothing, and wear reflective devices and carry a flash light if you are exercising in the dark. And always walk facing traffic if you are on a roadway.
Measuring Your Walking Intensity Using the Talk Test
Exercise intensity can be measured by how hard you feel you are working and by your heart rate. It is important to exercise at a comfortable pace. In addition, you should be able to recover quickly from your workouts. If it takes more than a few minutes to recover from your walk (e.g. your breathing and heart rates return to normal), you are pushing too hard.
An easy way to determine how hard you are exercising is to take the Talk Test. If you sing while you're walking, you are probably exercising lightly. If you can talk and carry on a conversation comfortably, you're probably exercising moderating. If you become winded and cannot carry on a conversation, you're likely exercising vigorously. Depending on your exercise intensity goals, SLOW DOWN if you're panting and cannot speak. SPEED UP if you can sing a song at the top of your lungs.
Ways to Fit In Time for Fitness
- Don't hire a lawn service. Mow the grass with a push lawnmower, and increase your walking pace while mowing. If you have a huge lawn that requires a riding lawnmower, trade off every 30 minutes with the person doing the trimming with the push mower.
- Take a walk up and down the street or road to pick up trash. "Adopt-a-Highway" in your neighborhood. (Be sure to wear bright or reflective clothing to be visible to on-coming traffic.)
- If you are going to several stores in the same vicinity, park your car and walk from store to store. Wear comfortable shoes when shopping or running errands to increase the likelihood of walking.
- Walk or bike to the neighborhood store instead of driving. Or walk to the store to purchase a newspaper rather than having it delivered. Invest in a good backpack, long-handled shopping bags or wheeled carriers for transporting your purchases.
- Walk to a bus stop that is farther from your house or get off the bus a few stops early.
- Walk your kids to school even if they are old enough to walk on their own. You'll stay in touch with your kids and burn calories.
- Gradually learn to walk at a faster pace while shopping or while walking to and from your destination.
- Don't take shuttle buses or "people moving" beltways. This modern-day convenience takes away a great opportunity for activity.
- Park farther away at shopping malls or plazas, and walk the extra distance. You'll also save gas (and frustration) by not driving around looking for a closer spot.
- When mall shopping, walk the entire concourse a couple of times. Learn to be inefficient in your shopping habits to force you to walk from one end to the other. Consider taking an extra lap or two before going to your car.
Take your packages to the car after every purchase. It helps avoid strained arms and shoulders and add to your calorie expenditure. (Be sure to adhere to parking lot safety guidelines when going to your car.
Stepping Over Hurdles
Think you're too old to exercise? Join a class with others in your age group. Some people find exercising with younger people motivating. But if it deflates you to feel like you can't keep up, remove the barrier and exercise with someone at a similar fitness level. There are senior mall-walking clubs, water exercise classes, senior stretch programs and even chair aerobics classes. Check your local Senior Center, YMCA or area recreation program, or start your own walking club with a friend, family member of co-worker.
Think you look funny when you exercise? If you feel too awkward or embarrassed to exercise, join the club. Many people feel silly when they start out. But exercise is not just for thin or athletic people or perfect physiques. Once you start walking, look around and you'll see all shapes, sizes and ages. Even fitness buffs will respect your efforts and root for your success.
Think you're too busy to exercise? You don't have to spend hours exercising to see a health benefit. And remember this: exercise doesn't take time out of your life. It puts life into your time. If you can't reach your walking goals in one session, accumulate your time over the course of the day. For example, if your goal is to walk 30 minutes daily, walk 10 minutes in the morning, 10 minutes in the afternoon and 10 minutes in the evening. If you really want to make a change, you can find ways to get more activity into your daily routines.
Think you're too tired to exercise? Regular exercisers will tell you that exercise gives them back far more energy than they put into it. And the more fit you become, the more energy you'll experience. Conditioning your heart, lungs and muscles will better equip you to handle the work and stress of daily life.
Picking Up Your Pace
If you've started a walking program, it may be time to take it to the next level. Begin by picking up your walking pace and swinging your arms while you walk.
Follow these tips for taking your walk to the next level.
- Take short, quick steps. Taking shorter, quicker steps — rather than long strides — will work your leg and gluteus muscles (buttocks).
- Land heel, ball, toe. Roll through from heel to the ball of your foot and push off with your forefoot. Don't hyperextend (over-stride) or lock your knees.
- Pump your arms. As you walk, bend your arms at the elbow at a 90-degree angle with your forearms parallel to the ground. Pump your arms naturally and smoothly for an effective upper body workout as well the lower body workout. Pumping your arms also helps increase your walking pace. Cup your hands gently to avoid hand fatigue. (Taking short, quick steps and pumping your arms will help you walk faster than taking longer strides and swinging your arms.)
- Practice perfect posture. Stand up tall, and pull your abdominal muscles up and in toward your spine. Keep your chest up and shoulders back. Keep your head up and look about 10 feet in front of you to keep your neck aligned properly.
- Consider adding variety by walking a "Speed Circuit Walk." Sometimes a simple change in your walking routine may be all you need to get off a weight loss plateau or exercise boredom. A "Speed Circuit Walk" consists of a "normal" moderate walking pace (3.0 to 4.0 mph) alternated with a "speed" vigorous walking pace (4.0 to 5.0 mph). After your 3 to 5 minute warm-up walk, begin with 5 minutes at a "normal" pace, then 5 minutes at a "speed" pace. Keep alternating back and forth during all or part of your walk. You'll not only get a great workout, but the time will fly.
