Walking the Perfect Exercise

By Lee Philips, M.D.
PersonalMD.Com

I enjoyed walking even before I thought about the health benefits. Walking is simple to begin, one day I put on my walking shoes, grabbed my dog and we were off. There are no membership fees, expensive equipment or lessons.

I can walk almost anyplace, year round, and at my own pace. I have seen the seasons change, found little shops, and met my neighbors. A few minutes into my walk I forget about the problems of the day, the tension evaporates and my pace quickens.

Walking provides the same cardiovascular benefits as running and burns nearly the same number of calories per mile. Consistent walking can help lower blood pressure and blood cholesterol, prevent heart attacks and strokes, strengthen bones, tone flabby muscles.

It's relaxing and at the same time invigorating. After our walk my dog is pooped and I usually have a good nights sleep. I and 70 million other Americans think walking is the perfect exercise.

Clothing

Wear loose, lightweight clothing that is appropriate for the weather. In warm weather breathable cotton absorbs sweat allowing the body's heat to escape.

In cooler weather layer clothes so as you warm up, you can remove outer layers. Choose socks that are made from synthetic materials that will draw perspiration away from the foot.

Shoes that fit properly are essential every step of the way.

Walking in improper shoes can cause pain and injury. Look for shoes designed for walking. It is best to try a variety of shoes to find one that fits the best. Try on both left and right shoes with socks before purchasing. Good shoes provide cushioning, and are flexible at the ball of the foot where your feet naturally bend. When you try on a pair of shoes, your thumb should fit between the longest toe and the end of the shoe. Look at your old shoes periodically to make sure they are wearing away symmetrically. A pair of shoes should last about 600 miles or 6 months but replace them before they lose their support.

Ready, Set, Go

Each walk should consist of a warm-up period, target heart rate zone exercise, and a cool-down period. Begin your walk by warming up for five to ten minutes gradually building up your speed to warm your muscles and achieve your target heart rate. After your muscles are warmed up, do a few warm-up stretches to increase your flexibility and to prevent muscle injury. Although walking primarily works the major muscles of the legs, don't forget to stretch your back, shoulders and arms.

The good thing about walking is you can begin walking anywhere you find a flat surface, so take advantage of any opportunity to get up and move around. Most fitness experts recommend walking continuously for 20 minutes at a comfortable pace 3 times a week. But there are no unbreakable rules. Fit walking into your schedule whenever you can. That may mean two 10-minutes walks each day, or even hour-long walks two to three times a week.

Build up your activity level gradually.

A good conditioning program begins with moderation. For example, if you are inactive now and want to begin walking regularly, you might begin slowly with a 10-15-minute walk, three times a week. Be sure you are able to speak while you are walking, if you can not talk you are going to fast.

Once you are in shape and can walk a few miles with relative ease, you can start to vary your routine by walking faster, going further, or walking for long time periods. Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs.

Warm up Time Fast Walk Time* Cool Down Time Total Time Week 1 Walk slowly 5 min. Walk briskly 5 min. Walk slowly 5 min. 15 min. Week 2 Walk slowly 5 min. Walk briskly 8 min. Walk slowly 5 min. 18 min Week 3 Walk slowly 5 min. Walk briskly 11 min. Walk slowly 5 min. 21 min. Week 4 Walk slowly 5 min. Walk briskly 14 min. Walk slowly 5 min. 24 min. Week 5 Walk slowly 5 min. Walk briskly 17 min. Walk slowly 5 min. 27 min. Week 6 Walk slowly 5 min Walk briskly 20 min. Walk slowly 5 min. 30 min. Week 7 Walk slowly 5 min. Walk briskly 23 min. Walk slowly 5 min. 33 min. Week 8 Walk slowly 5 min. Walk briskly 26 min. Walk slowly 5 min. 36 min. Week 9 & Beyond Walk slowly 5 min. Walk briskly 30 min. Walk slowly 5 min. 40 min.   *If you walk less than three times per week, increase the fast walk time more slowly.

To gain the most benefits from walking, your heart should be beating within your target heart range which is 60 to 85 percent of its maximum capacity. Walk fast enough to bring your pulse to the target zone and hold it there for the length of your walk.To find your target heart range, subtract your age from the number 220 this yields your maximum heart rate. The proper heart rate is 60-70 percent of that number. For a 30-year-old, that's 220 minus 30 equals 190.

The target heart range is between 114-162 beats per minute. Below that level, exercise does little to promote cardiovascular fitness. If you maintain an elevated heart rate while walking, you can get a full cardiovascular workout. Remember that cardiovascular fitness is not based on distance, but on how high you elevate your heart rate and how long you maintain that rate.

Try to keep an even stride and swinging your arms naturally to maintain a steady pace. Stand up straight, keep your eyes focused ahead, shoulders back and relaxed. Begin by taking even comfortable steps that feel natural. As you walk your toes should be pointed foreward. The distance between your feet should be about the width of your hips. Your heel should land on the ground first. Roll your foot forward pushing off with the ball of your foot.

This heel to toe motion reduces the risk of tendon injuries. Let your arms swing naturally as you walk.Finish the last 5 to 10 minutes of your walk by gradually slowing your speed, allowing your muscles to cool and bringing your heart rate back to normal. End your walk by repeating the stretches exercises. Stay with it. Unless you have to stop your regular physical activity for a health reason. Set small, short-term goals for yourself. After reaching new goals give yourself a reward. The more you walk, the better you will feel.

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