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 If there's one thing our bodies were meant to do, it's to
walk. Walking is the basic way to get from Point A to Point
B. When it comes to fitness, walking offers an easy, safe and
inexpensive way to get in shape. It conditions the heart,
improves muscle tone and strength, relieves stress, and can
help with a variety of health problems, such as osteoporosis,
heart disease and arthritis. What's more, there is little
risk of injury from walking, most people can do it, and it
can be done practically anywhere.
Advantages
Walking is the only exercise that continues to be popular
with people as they grow older. In a national survey, the
highest percentage of regular walkers (39 percent) for any
group was found among men 65 years and older. Often dismissed
as being "too easy" to be taken seriously, walking has new
respect as a means of improving physical fitness. Studies
show when done briskly on a regular schedule, walking can
improve the body's ability to consume oxygen during exertion,
lower the resting heart rate, reduce blood pressure and
increase the efficiency of the heart and lungs.
How many calories does walking burn?
According to the President's Council on Physical Fitness,
walking burns about the same amount of calories per mile as
does running. Brisk walking for one mile in 15 minutes burns
just about the same number of calories as jogging an equal
distance in eight-and-a-half minutes
Not only is walking aerobic, but it also burns calories and
fat. Regular, brisk walks exercise the whole body. In fact,
throughout a year, four 45-minute walks per week can
contribute to up to 18 pounds of weight loss - perhaps even
more if you combine your walking routine with changes in your
diet. Walking contributes to weight loss by burning calories,
helping to maintain a good resting metabolic rate and burning
fat. How many calories you burn depends mostly on your
weight. In weight-bearing activities such as walking, heavier
individuals will burn more calories than lighter persons. For
example, studies show a 110-pound person burns about half as
many calories as a 216-pound person walking at the same pace
for the same distance. Because obesity and high blood
pressure are among the leading risk factors for heart attack
and stroke, walking offers protection against two major
killers in the U.S.
In some weight-loss and conditioning studies, walking
actually has proven to be more effective than running. That's
because it's virtually injury-free and has the lowest dropout
rate of any form of exercise.
Walking guidelines
Here are some tips to help you develop an efficient walking
style.
> Begin with simple stretching exercises. People who
don't tend to become stiff and inflexible, with short, tight
muscles in the back and backs of the legs. They also may lack
muscle tone and strength in the trunk and upper body. These
conditions can lead to poor posture and chronic lower-back
pain, a problem that partially cripples or disables thousands
of middle-aged and older Americans. That's why it's so
important to incorporate stretching into your exercise
program.
> Hold head erect, and keep back straight and abdomen
flat. Toes should point straight ahead, and arms should swing
loosely at sides.
> Land on the heel of the foot, and roll forward to
drive off the ball of the foot. Walking only on the ball of
the foot or in a flat-footed style may cause fatigue and
soreness.
> Take long, easy strides, but don't strain for
distance. When walking on hills or at a very rapid pace, lean
forward slightly.
> Breathe deeply (with mouth open if that is more
comfortable).
> The "talk test" can help you find the right pace.
You should be able to carry on a conversation while walking.
If you're too breathless to talk, you're going too fast.
> To increase the challenge, try walking on hills,
swinging your arms, holding weights or increasing your speed.
Walking gear
All you need is a proper pair of shoes, comfortable clothing
and some time. Whatever kind of shoe you select, it should
have arch supports and elevate the heel 1/2 to 3/4 of an inch
above the sole of the foot. Choose a shoe with uppers made of
materials that "breathe," such as leather or nylon mesh.
Dress comfortably for weather conditions, and wear layers.
The extra layers help trap heat, and when you start to warm
up, you can shed your top layer and still feel comfortable.
You also will want to bring along some water so you can keep
drinking while you exercise.
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