Walking for Exercise

What's all this talk about the benefits of fitness walking, and why is it so great? For starters...

• it helps with weight loss
• it's energizing
• it reduces aches and pains caused by stiffness
• it is a good posture exercise
• it helps relieve stress
• it can lower blood pressure
• it can help lower risk of deep vein thrombosis, DVT
• it's easy AND it's free!

and the list goes on and on...

Not only is walking one of the best ways to begin getting in shape, but it's also beneficial when used as part of a warm up, before a more vigorous exercise program. In addition, walking provides many people with tremendous relief from joint and muscle pain and stiffness, particularly those who sit for long periods of time.

Because it is such a gentle exercise walking is often recommended as treatment for many disabilities, is included in arthritis exercise programs, and can be particularly helpful for people with knee and hip pain.

Ready to get into some walking for exercise? Or, do you need a little motivation to put your walking shoes on. If so, read some motivation to exercise tips and then come back.

Walking Tips

Before you begin, consider some of the basics.

According to USA Today research:

• Americans walk an average of 5,300 steps in a day.
• Many health experts recommend doing at least 10,000 steps a day.
• People who wear a pedometer walk about 2,000 more steps a day than those who don't.

Not only will you be more motivated when wearing a walking pedometer, but you'll be able to evaluate your progress more easily. Make sure you have one that is accurate. I just purchased a new, large-display pedometer at americaonthemove.org for $24.95.

What else should you consider?

1. Wear your most comfortable walking shoes. Thick soles will better absorb shock from the pavement and prevent foot pain.
   
   
2. Dress in removable layers that will allow you to be comfortable as your body begins to warm up.
   
   
3. Bring some music with you, or if you don't like walking alone find a buddy who's interested in walking for exercise. Many local clubs and gyms have walking programs, as well.
   
   
4. Maintain good posture. Try to elongate your body as you walk so as to stretch and relax your muscles.
   
   
5. Create movement. Swinging your arms and continually turning your head, side-to-side and up and down, can significantly reduce a sore back, and a stiff neck and shoulders.
   
   
6. If it's hot, or you think you may get thirsty, bring something to drink, especially if you are going for a brisk walk.
   
   
7. Time yourself, next week try to go further in a shorter timeframe. Compete against yourself! This is of particular importance if you are walking to lose weight, or for aerobic exercise.
   
   
8. If you live someplace that has hiking trails, give those a try. Hiking boots may be the best walking shoes for this type of outing. A pair of boots and a walking stick and you'll be ready to go!
   
   
9. Do you live someplace where you can't easily walk? How about joining a health club and doing treadmill walking workouts? Or, heading to your local mall and doing some speed walking there. You may not have known, but some malls open early to allow the "mall walkers" in.
   
   
10. Set up a walking schedule so it becomes a habit. It is much easier to stay motivated if you follow some general guidelines.

Overall health: 30 minutes a day, at a comfortable pace, as many days a week as you can.
Cardiovascular benefit: 20-30 minutes, 4-5 days a week, at a brisk pace.
Weight loss: 45-60 minutes, 5 days a week, at a brisk pace.

Walking for exercise should be FUN, so find a place you like and start enjoying the benefits of walking.