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WALK your way to good health
While even ambling along smelling the flowers is good for your health, the more energy you put into your walking workouts, the more you'll get out of them. Walking is a familiar, convenient and inexpensive activity. Even people who are intimidated by weight rooms and sports usually have no problem putting on a pair of comfortable shoes and going for a walk. And because walking is so simple, easy and even fun, it makes sense that people who base their exercise programs on regular walking get the best marks when it comes to sticking to their exercise resolutions. Research shows that walking bestows many health benefits. Walking helps to prevent high blood pressure, and it can help people get mild to moderately high blood pressure under control. Walking raises the good HDL cholesterol that helps to prevent heart disease. People who walk regularly have lower risks of type 2 diabetes, heart disease and osteoporosis. Walking also helps people to control their weight and to lose weight. Best of all, walkers report that walking reduces tension, fatigue and feelings of stress. If you are already walking regularly, good for you. While even ambling along smelling the flowers is good for your health, the more energy you put into your walking workouts, the more you'll get out of them. Following are some ideas for getting the most out of a walking program. |
Table of contents. Walking, good health and avoid injury. Walk regularly. Enjoy your walk.
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Be sure you are in good health, and avoid injury. Check with your doctor if you are beginning an exercise program. You may also want to get some guidance from an exercise instructor or a personal trainer. The best way to avoid injury is to start slowly and progress gradually, reducing your walking time if you feel any joint pain, such as pain in your feet or knees. Use common sense. Wear good, well-fitting walking shoes. When walking outdoors, walk in safe areas; watch for cars; wear bright colors; do not wear headphones; dress properly for the weather; avoid walking in extreme heat or cold; and drink plenty of water before and after exercise. Check your posture. Walk tall with your shoulders back,
toes pointed forward and arms swinging easily at your sides. |
Step up the pace.
It may take several months before your legs are really accustomed to
your new mileage. Once the walking starts to feel pretty easy, use the
following suggestions to increase your walking intensity to reap even
more health and fitness benefits from your workouts:
* Increase your pace by walking faster, not by increasing the length of
your stride. Your stride should feel comfortable to you, but your pace
should feel somewhat vigorous.
* Use your arms. Bend your elbows and swing your arms forward and
backward as you walk, with your opposite arm forward as the opposing
foot comes forward.
* Find some hills. Walking uphill provides an aerobic challenge. If you
are walking on a treadmill, increase the grade.
* Add weight. Carry light hand weights, wear a weighted vest or belt, or
carry a backpack. People caring for infants can carry the baby in a
carrier on their chest or back.
Have fun!
Do everything you can to make your walks as enjoyable as possible.
Walk with a friend or take the dog. Go hiking when you have the
time. Join a local walking or hiking group. And don't forget to
smell the flowers.
Barbara A. Brehm, Ed.D., is professor of exercise and sport studies
at Smith College, Northampton, Mass.
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