Walking 4 Fitness: A Safe Aerobic Exercise for Everyone!

Everyone seems to be looking for the next great exercise, video or gadget to help burn calories, lose weight and get in better shape. Few exercises can been as effective and safe as walking. As always, it’s good to start slowly and build up the time and distance walked. Also, if you’ve been inactive for a prolonged period and have had serious health issues, please consult a physician before starting a walking program.

• Benefits from walking – aerobic conditioning, weight control, safe exercise, low-impact sport, stress management, and social rewards.
• Aerobic conditioning- lungs use oxygen more efficiently; you strengthen your heart, and condition your muscles.
• Weight control – diets alone don’t work, walking can burn as much fat as jogging, at about 100 calories per mile. Burns fat and keeps it off!
• Safe exercise – it’s gradual, controlled excretion; it is safe if you are under medical care for heart disease, diabetes, or other conditions.
• Low-impact sport – your feet land with less impact, reducing likelihood of muscle, bone and joint injury.
• Stretching – you should gently stretch and prepare your muscles for about 5 minutes prior to walking. Stretching should be slow and easy, never bounce. Calf and quadriceps stretch 3 times for 20-30 seconds.
• Walking briskly – warm up by walking normal for about 5 minutes to increase your heart rate slowly. For 20-45 minutes walk briskly. Remain erect, taking full strides and swinging your arms easily.
• Cool down – last 5 minutes slow walk to lower our pulse safely. Remember to stretch after you walk. This prevents muscle stiffness and increases flexibility. Side reach and hamstring stretch recommended.
• Walking program – gradual increase in frequency, time and distance.Begin 15minutes 3 -4 times per week. Increase 5 minutes per week until reach your goal. Try to walk 4-5 times per week for 45 minutes to 60 minutes.
• Safe training – most injuries are caused by overuse- walking too fast and too far on hard surfaces. To protect your feet and legs, wear quality shoes, socks, and practice good walking form. Allow your body to adapt slowly. Try to walk on soft, flat, level surfaces.
• Anatomy of a good walking shoe – padded heel with good heel support, good arch support, flexible sole and plenty of toe room. Choose leather or nylon uppers. Socks should be high bulk (75-80%) Orlon, reinforced heel and toe padding, i.e. Thorlo.
• Target heart rate – maximum aerobic benefits – take a 10 second pulse 220 – age = maximum heart rate x .60 for beginner, .7 for intermediate = training rate. Note: take pulse at neck (carotid) or wrist (radial).