Weight Management

Walking Works for Everyone

With America's growing concern for fitness, many of us have become aware of the benefits of aerobic exercise. You may even have tried jogging, bicycling, or health club workouts, but maybe got injured or found them too time-consuming or expensive.

Now there's an easy, convenient, inexpensive way to get fit and stay fit. The popular and growing sport of walking has all the benefits of other aerobic (with oxygen) sports. It'll help you keep fit, and lose weight and keep it off. With a doctor's supervision, even people recovering from surgery or who have medical conditions can enjoy aerobic walking. All you need to know is how to walk safely and how to plan your walking program. So put your best foot forward and walk for fitness!

Will walking work for you?
You may wonder if walking is really effective. Fit people may think walking is ''too easy'' to keep them fit. Overweight people may wonder if they really can become trim by walking. Older people and those recovering from heart surgery or with other medical conditions may wonder if walking is safe. The good news is that walking works for people of all fitness levels.

Walking keeps you fit
Even if you're fit, regular walking at the right pace gives you all the benefits of other aerobic sports. It's a safe alternative activity for sidelined athletes, too.

Walking takes off weight
Brisk walking is aerobic, so your body has the oxygen it needs to burn fat. Aerobic exercise is the best way to burn fat and keep it off.

Walking is safe
Walking is one of the safest forms of aerobic exercise, even if you're under medical care for heart disease, diabetes, or osteoporosis.

Everyone benefits from fitness walking
Fitness walking is great for everyone, even people who are already fit. Walking is one of the safest ways to condition your body aerobically, lose weight, reduce stress, and boost your energy. You may even make new friends! The more you walk, the more you'll enjoy all these benefits.

Aerobic conditioning
Because walking is aerobic, your lungs use oxygen more efficiently, you strengthen your heart, and you condition your muscles.

Weight control
If you've tried losing weight, you know diets alone don't work. At about 100 calories each mile, walking can burn as much fat as jogging.

Safe exercise
Because it's gradual, controlled exertion, walking is safe if you're under medical care for heart disease, diabetes, or other conditions.

Low-impact sport
Your feet land with less impact than with most sports, reducing likelihood of muscle, bone, and joint injury.

Stress management
Get away from it all with a brisk walk. You'll return relaxed, refreshed, and alert. You'll sleep better, too.

Social rewards
When you walk, you can meet new friends or spend more time having fun with old friends or family members.

Before You begin
Before you start walking, have a medical evaluation if you are new to exercise, older than 40, overweight, or a smoker; or if you have heart disease, high blood pressure, diabetes, arthritis, or any other medical problem that concerns you. But don't worry; walking is safe, and your doctor or a fitness professional can help you get started.

How to walk for fitness
Now that you know the benefits of walking and how to find your target heart rate (THR), you're ready to get started. While walking, you'll monitor your THR. Before and after walking, you'll want to stretch to keep muscles flexible and injury-free. Your walk itself includes your warm-up, a brisk walk, and a cool-down.

Stretch before you walk
Stretching prepares your muscles and joints for exercise. Stretch each side 3 times slowly, holding for 20 to 30 seconds each. Never bounce. Stretch for 5 minutes before you begin walking.

Calf stretch
Press your back heel to the ground and bend your front knee, keeping both knees pointing forward. Repeat with back leg slightly bent.

Quadriceps stretch
Pull your foot to your buttocks with your opposite hand, keeping your knee pointing straight to the ground. Keep hips facing forward.

Walk briskly
Begin your walk by warming up to increase your heart rate slowly. Do this by walking at a normal pace for 5 minutes. After you have warmed up, walk briskly for 20 to 45 minutes, checking your THR after 5 to 10 minutes. When you have completed your brisk walk, cool down by walking slowly for 5 minutes. This will lower your pulse safely. For best results, use good walking form. Follow these guidelines.

Maintain good posture.
Relax your shoulders.
Breathe deeply, at a steady rhythm.
Keep your hips even (no wiggling).
Point your knees and feet forward.
Walk with a full stride, landing on your heel, then rolling your weight towards your toe.
Swing your arms in pace with your legs.
Be sure you are moving your arms and legs briskly (no strolling).

Stretch after you walk
Stretching while your muscles are warm prevents stiffness and increases flexibility. Stretch for 10 minutes after you finish walking. Repeat the warm-up stretches and add these.

Side reach
Reach one arm overhead and to the side, keeping your hips steady and your shoulders straight to the side. Keep knees slightly bent.

Hamstring stretch
Place heel on elevated support, top knee slightly bent, back straight. Lean comfortably forward from hips, hands extended toward ankle. Never strain. If you have a history of back problems, check with your doctor before doing this exercise.

Make walking work for you
Now that you've started, you'll want to get the most out of walking. Begin a walking program to keep yourself motivated and keep track of your improvement. The sense of accomplishment you feel will encourage you to continue! Wear any comfortable clothes you like, but be sure to wear shoes with laces or other adjustable closures, flexible soles, and good arch support. No matter where or when you walk, play it safe: Be "street wise," and watch for signs of overexertion, your cue to slow down or stop. If you are injured while walking or concerned about your health for any reason, call your doctor.

Start a Walking Program
A walking program helps condition you by gradually increasing the frequency, time, and distance you walk. When you reach Week 10, maintain that level at your THR. If you're already fit, you may not need a program to motivate yourself.

Beginner
This program is for people who have never exercised, are under a doctor's care, are overweight, smoke, or are older than 40.

Intermediate
This program is for people who already exercise regularly or who can't reach and maintain their THR with the beginner's program.

If you're already fit, you may not need a program to measure your progress or motivate yourself. To reach your THR more quickly, try walking up hills or pumping your arms.

Gear up for walking
One of the great things about walking is that you can walk in any clothes you like. Layer clothing so you can "peel off" or ''put on,'' depending on the weather. Your only essential equipment is a pair of sturdy shoes that support your feet.

Anatomy of a good walking shoe
Good walking shoes protect your legs and feet as you walk. Choose shoes with these features:

Leather or nylon uppers to let your foot breathe
Laces for snug fit
Padded heel with good heel support
Padded, flexible soles
Good arch support
Plenty of toe room

Other Gear
Although all you need for walking is a good pair of shoes, you may find some of these other items helpful:

A watch with a second hand helps you measure your THR and time your walk.
Hand weights increase your upper body strength, but be gentle—rough movement may cause back or shoulder injury.
A water bottle helps you replace water you lose through perspiration.

Walk safely
Although walking is one of the safest ways to exercise, being "street wise" reduces your risk of accidents or injuries. Walking safely also means watching for signs of overexertion, and calling your doctor if a medical problem arises.

Safety tips
Below are some tips to help you stay safe while walking.

Drink 8 to 10 glasses of water each day to replace water lost through perspiration.
At night, walk with a buddy and wear reflectors so drivers can see you.
Walk facing traffic and on smooth surfaces, such as dirt paths or sidewalks. You could trip and fall on an uneven surface.
If wearing headphones, keep volume down to listen for traffic.
Never use ankle weights. The added weight can injure your back and joints.
Always carry ID and change for a phone call.
Protect yourself from the sun — wear a hat and use sunscreen with an SPF (sun protection factor) of 15 or higher.

Signs of overexertion
You may be walking too fast if you can't catch your breath, feel lightheaded or dizzy, feel your heart pounding, or have chest or arm pain. Slow down immediately. If you have a knee or ankle strain, stop your walks until you heal.

Call your doctor if:

You feel chest pain
You have an injury, such as an ankle strain that doesn't heal after a few days of rest.

Have Fun
To be sure you stay with walking long enough to enjoy its benefits, make walking fun for yourself. Here are some tips that may help:

Walk with your family or a friend.
Join a walking club and make new friends.
Take a business walk instead of a business lunch.
Take your dog for a walk.
Learn a new language or listen to your favorite music while walking.
Vary your route to see new places.

About This Article
Publication: Krames Booklet