subscribe | advertise | about | contact | home

Walking Works!
by Karen Calara

Fitness walking is a great low-impact way to increase your physical activity and overall health. You can walk anywhere, anytime, and it costs as little as what you’ll pay for comfortable walking clothes and a good pair of shoes. You can walk alone or with family or friends, indoors or outdoors, anytime of the day and year.

Not only does regular walking strengthen your heart, lungs, bones and muscles, it also helps boost your energy and your spirits. A daily routine of 30 minutes or more of brisk walking can control your weight, lower your cholesterol, strengthen your heart, and reduce the likelihood of serious health problems down the road. With each step you take, you are lowering your risk of heart disease, colon cancer, type 2 diabetes, osteoporosis, obesity, and obesity-related conditions such as arthritis. And, it helps alleviate depression and anxiety.

If you can’t walk 30 minutes at one time, breaking it up into shorter stints (like 3- to10-minute intervals) can be just as beneficial. It is not all or none. Taking the stairs, choosing the farthest parking spots at the store or work, walking to a co-worker’s desk, rather than calling or e-mailing, are all steps to a healthier you.

First Steps

• If you have a health condition, such as heart problems or arthritis, are overweight, or have not been physically active for a long period of time (especially if you are over 50), have a checkup with your physician before beginning an exercise program. Your physician can help, or recommend someone who can help, set appropriate walking goals for you.
• Choose comfortable, supportive, running, walking, or light hiking shoes.
• Walk briskly for 5-10 minutes prior to stretching. Practice correct posture: head up and looking forward (not down), arms bent at the elbow and swinging as you walk.
• Drink water before, during, and after your walk.
• Find your baseline. This will help you know how to start and how to progress. You can track this easily with a watch and/or a pedometer or step counter. For seven days, log how much time you walk every day. In the beginning, especially if you have not been active, you may be adding together several small intervals. Record separately the longest stretch of time you walk each day. Your goal is a total 30 minutes of brisk walking, a minimum of 5 days a week. If you are using a pedometer, record how many steps you take during an exercise walk period, as well as how many total steps you take per day. Your goal is to walk 10,000 steps every day. If you can build up to walking 10,000 steps for exercise alone, you are doing great!
• Track your progress. Start a log or mark your calendar each day you walk. Record the amount of time you walked, or the distance you walked. You can also record your heart rate. Generally, the resting and exercise heart rates are lower in people who are physically fit.
• Take your heart rate, either at your neck or at your wrist, before and after your walk. You can also use a heart rate monitor to track this. Using a heart rate monitor while walking is very beneficial if you are trying to lose weight or are fitness training. You can monitor your heart rate during exercise to make sure you are hitting your target zones for optimal results. If you cannot take your pulse, maintain a brisk pace where you can walk and talk at the same time. If you cannot do this, get out of breath easily, or have to stop to catch your breath, you are working too hard.

Ready, Set, Go!

Your initial benchmark is the longest amount of time you walked or the greatest number of steps you walked during the first week. Use that number as your daily goal for the first two weeks. If you averaged that amount in the first two weeks, you are ready to progress.

Every two weeks, add five minutes to your time or 500 steps to your distance for your daily walk. If you are having problems meeting this goal, stay at the same level until you feel you have enough endurance to progress. Continue to add time and/or steps until you reach your walking goal. Again, for most people, the goal is 30 minutes of brisk walking, five days a week, or 10,000 steps per day. At the end of a long walk, add in a 3- to 5-minute cool down period to reduce stress on the heart and muscles.

Build walking into your day. Organize a lunchtime walking group at work. Walk the last few blocks to work, instead of taking the bus all the way in. All of these ideas can add chunks of time toward your daily walking goal.

Keep Going!

For most of us, it is easier to stay motivated if we have a partner or group to walk with, track progress, and set goals. Partners and walking groups keep us accountable, offer support, and give us motivation on those days we just don’t want to exercise. Organized walking groups often have a walk leader who chooses the route and meeting times, and who monitors the pace of the group. You just have to show up and enjoy the company while you walk! Check your local community center or parks department for organized programs. (Sound Steps, through Seattle Parks and Recreation Department, has several organized walks around the greater Seattle area.) You can even start your own group, including your own family, friends and neighbors.

Keep your logs current and shoot for a goal (time, distance, or participation in an organized event, like a 5K/10K/marathon walk). Review your logs every week and pat yourself on the back when you meet your goal. Reward yourself with a new pair of shoes, fitness top or bottoms, or special activity, like a massage or spa treatment. Make the reward related to wellness and walking to keep you going! n

Karen Calara, MSPT, CSCS, is owner of The Next Step: Physical Therapy and Sports Performance. She is a licensed physical therapist, certified strength and conditioning specialist, with over 10 years experience treating orthopedic and sports injuries.

©2007 Caliope Publishing Company