Of all physical activities, walkingmay be the most natural. It’s the exercise for everybody.
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You probably know somebody who started running or biking–“just for exercise and weight loss”–and got hooked on the activity. As you see him bounding out of the driveway, lean as a greyhound, you think: “That’s fine for Charlie, but it’s not for me.”
Exercise is for you, however. Study after study has demonstrated that regular physical activity is good for just about everything–controlling weight, toning muscles, strengthening the cardiovascular system and lowing the risk of heart disease, diabetes and many cancers.
If you want to exercise but are insecure about your ability or just not interested in becoming as fanatical as Charlie, walking may be the activity for you. Everyone knows how to walk, and you can start at any pace or distance that suits your level of health and fitness.
Whereas running attracted enthusiasts in the 1980s and biking in the 1990s, walking is taking its place today as a favored activity. The National Sporting Goods Association estimates that 80 million Americans walk for exercise, and one third of that number walk three times a week or more.
Following a report of a panel of experts in 1995, the American Heart Association, the American College of Sports Medicine and many other groups endorsed a plan recommending 30 minutes a day of moderate exercise such as brisk walking. This can be done continuously or broken up into smaller segments–such as two 15-minute or three 10-minute sessions.
More recently, the Institute of Medicine said that 60 minutes a day of vigorous physical activity would be more beneficial. Walking still qualifies, however, as a good choice. It gets the muscles moving and the heart pumping for an extended period without putting excessive impact or stress on the joints or muscles.
The More the Merrier
While some individuals don’t have the time or inclination for 60 minutes a day, studies have confirmed that the more exercise you get, the better. A long-term study of 17,000 Harvard alumni found that men who exercised regularly lived longer than those who were sedentary, and the health benefits increased with the amount of calories consumed during exercise–at least up to about 2000 calories a week.
The ongoing Women’s Health Study, with data from 73,000 women, concluded that those walking two and a half hours a week had a 30 percent reduced risk of dying from a heart attack, stroke or other cardiovascular problem over a six-year period. In this study, the benefits increased with a faster walking pace.
The most obvious benefit of walking–or any exercise–is weight control. Excess weight, like physical inactivity, is a risk factor for heart disease, diabetes and other illnesses. Each mile you walk uses up about 100 calories, so 20 miles of walking a week adds up to more than half a pound of weight lost (or not gained). Faster walking (or jogging) allows you to cover more miles in the same amount of time, and there is some extra benefit from the intensity.
Sustained exercise speeds the body’s metabolism and reduces the risk of insulin resistance and diabetes
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The most significant advantage from greater intensity may be to the cardiovascular system. Exercise that gets the heart beating fast enough to speed up your breathing and produce at least a little sweat strengthens the heart muscle and improves the health of the blood vessels, making them more pliant and less likely to accumulate fatty plaque deposits.
Sustained exercise also speeds the body’s metabolism and makes it more efficient at using energy, decreasing the risk of insulin resistance and diabetes. A 25-year study of men with diabetes or pre-diabetes found that those who engaged regularly in brisk walking had lower death rates than non-walkers–even those without diabetes or pre-diabetes.
You should walk slow enough that you can carry on a conversation but not so slow that you’re able to sing.
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The great thing about walking as an exercise is that you don’t have to do anything to prepare yourself. Just put on your shoes and start walking. You don’t want to walk in dress shoes, of course, and there are special shoes designed for walkers. Most individuals, however, do perfectly fine with casual or running shoes, as long as they’re comfortable.
If you’re overweight and have been sedentary for several years, even a little bit of walking will produce results. But eventually, you’ll want to increase your speed until you’re able to walk a mile in 15 or 20 minutes.
A good measure of intensity is the talk test. You should be walking slow enough that you can carry on a conversation but not so slow that you can sing. You’ll get more benefit if you vary the intensity occasionally or include some steep hills or steps in your route.
If you’re a former runner or aerobic dancer, even a 15-minute mile may be too slow to get your heart rate elevated. To increase your speed, take faster steps rather than a longer stride, which can put unusual stress on your joints and muscles.
A 12-minute mile pace qualifies as speed walking; for most individuals, it’s more challenging than running 9-minute miles. Olympic race walkers maintain a 7:00 to 7:30 pace for 50 kilometers (31 miles), but that requires a special technique.
Whatever your overall pace, take it easy for the first five minutes or so to warm up and slow down again at the end for a cool down. Gentle stretching after a walk will make you less likely to have sore muscles the next day.
As with any exercise, take it gradually as you increase distance and intensity. The greatest benefits come when you’re able to walk 20 miles or more a week at a brisk pace.
As you walk, maintain a comfortable upright posture with your neck, back and shoulders relaxed. Gently pull in your abdominal muscles, and maintain a slight, natural arch in your back. Bend your arms to about 90 degrees and swing them to propel yourself forward.
Of all physical activities, walking is probably the most natural. Walk by yourself, with your dog or with a group of friends. Walk with a purpose or simply to explore and enjoy the scenery. Walking is the exercise for everybody.
REFERENCES:
Bruce Agnew, “Improve Your Fitness One Step at a Time: When It Comes To Walking for Health, All the Recent News Is Good News,” Diabetes Forecast, September, 2003.
Ann Carter, “Aerobic Exercise,” Clinical Reference Systems, Annual, 2002.
“Exercise Your Right to Health,” Harvard Heart Letter, July, 2004.
Debbie Fentress, “Best Foot Forward: A Beginner’s Guide to Walking for Health and Fitness,” Diabetes Forecast, September, 2003.
“Fitness Overview,” NWHRC Health Center–Fitness, March 7, 2004.
Cameron Hall, et al, “Energy Expenditure of Walking and Running: Comparison with Prediction Equations,” Medicine and Science in Sports and Exercise, December, 2004.
John Hanc, “Walking the Walk,” Runner’s World, October, 2004.
Bruce Jancin, “Downhill Walking Better for Glucose Tolerance than Uphill,” Family Practice News, October 15, 2004.
Jim Karas, “Lose 20 Lbs...Fast! Think You Can’t? Now You Can–Jim Karas Has an Amazingly Easy Three-Month Plan,” Good Housekeeping, October, 2004.
Matthew J. Peterson, David R. Palomer and Lloyd L. Laubach, “Comparison of Caloric Expenditure in Intermittent and Continuous Walking Bouts,” Journal of Strength and Conditioning Research, May, 2004.
Heather Raglin Quartetti, “Walking the Walk: If You’re Ready, Our Step-by-Step Walking Plan Will Help You Get Set and Go, Go, Go!” Diabetes Forecast, September, 2003.
Sarah Bowen Shea, “Walk This Way: It’s One of the Healthiest and Safest Exercises You Can Do. Make Every Step Count,” Real Simple, August 1, 2004.
Linda Shelton, “Walking: Just for the Health of It: Here’s the Workout for Life,” Natural Health, September, 2004.
“Walking Rivals Jogging for Fheart Health: Moderate Walking Prevents Disease as Well as More Strenuous Exercise Does, Says a New Report,” Natural Health, March, 2003.
