Every day, millions of people start new exercise programs. And every day, unfortunately, people stop exercising too. But some people stick with it – and most who do are walking. In fact, walking has the lowest dropout rate of any of the most popular exercises in the United States.
Why do six in ten people walk for fitness or transportation on a regular basis? Like all physical exercise, walking strengthens your immune system, helps your bones stay strong, boosts your energy level, helps you manage stress, reduces your risk of cardiovascular disease, helps you lose weight and body fat, and tones your muscles. And walking has even more advantages:
- It's easy. There isn't a simpler or more natural exercise – after all, you've been doing it since you were a toddler!
- It's cheap. Sure, you can spend a lot of money on a gym membership or fashionable exercise outfits, but all you really need is a sturdy, arch-supporting pair of shoes.
- Walking can be as strenuous a workout as you choose to make it. You can stroll through a park, hike a steep trail or train for competition.
- It's much easier on the joints and muscles than most other sports. In fact, walking has the lowest injury rate of any form of exercise.
- You can do it almost anytime, anywhere. At home, on vacation, on a business trip – a workout is just a step away.
- Walking is one of the best all-around exercises. If you use proper form, conditioning results take only slightly longer to achieve through walking than jogging.
Key Tips
Key Tip 1
Fuel up before you walk. If you walk before breakfast, energize yourself with a glass of orange juice before heading out the door. At any other time of day, grab a carbohydrate-dense snack – a piece of fruit or a bagel – one to two hours before your workout.
Key Tip 2
Warm up before you head out. Muscles are like taffy. Cold taffy snaps or splinters when you bend it, but warm taffy is soft and pliable. Warming up before you work out will make your muscles softer, more pliable, and less vulnerable to injury or strain. The simplest way to warm up is to walk slowly for five minutes. That will warm up your muscles enough so that you can stretch them, which is a good way to prevent injuries during your workout. Hold stretches for 10 to 20 seconds, and avoid bouncing. Never force a stretch – if something hurts, stop doing it. Be sure to cool down and stretch after your walk as well.
Key Tip 3
Drink plenty of fluids during the day. Carry water with you and take several large swallows every 15 minutes whether you feel thirsty or not. Don't wait until you feel thirsty, because by that time you're already dehydrated. Keeping well-hydrated is especially important when you work out in hot weather.
Specifics
Basic Gear
You probably have almost everything you need to start your walking workouts, such as loose-fitting, comfortable clothes and a water container. There's one piece of equipment, however, that you shouldn't skimp on if you can afford it:
When it comes to walking shoes, there's no need to become a slave to fashion or brand names. But expect to spend about $60 to $120 on a good pair of walking shoes. Anything more and you're buying into the belief that quality and cost are synonymous. Anything less, though, and you're liable to end up with a shoe that will break down or won't support your foot properly. (If you don't want to buy walking shoes, just make sure that you don't wear loafers, boots or shoes with high heels on your walk. Athletic sneakers are okay.)
When you're comparing walking shoes, remember that walkers hit the ground hardest on the heel, so look for a shoe with ample cushioning and stability at the heel. The shoe should have a "low profile," which means that there is less material under the forefoot and the heel is elevated no more than a half-inch to three-quarters of an inch above the sole. A walker's forefoot flexes at an extreme angle at push-off, so a walking shoe should have a flexible forefoot. The toe area should be flexible and roomy so your toes can spread during push-off. You'll probably want breathable uppers to keep your feet cool.
Walking shoes lose their ability to support and absorb shock after 400 to 600 miles of wear, depending on the shoe and how hard the walker strikes the ground. If you're an average heel striker who walks 10 miles a week, you'll need new shoes in about a year.
Many devout walkers and runners recommend using workout shoes only for working out, to increase the life of the shoe, and ensure that your shoes wear according to the way you work out. Sneakers will wear down differently from just walking around and walking for fitness. If that happens, you can inadvertently get pulled out of the proper walking position.
Indulgence Gear
You can splurge on auxiliary items to make your walks more enjoyable, such as:
- Quality socks that absorb moisture away from your feet and minimize the risk of blisters.
- Body-hugging stretch apparel if you're proud of your physique (or want to motivate yourself to develop a physique to be proud of), or a warm-up suit for colder days, and water-repellent garments for wet days.
- A wireless exercise band or monitor such as a heart-rate monitor to measure exertion, or a device such as a Fitbit to measure and track exercise goals. Apps and some smartphones can also record movement, calorie burn, exercise goals, etc.
- A training diary to establish goals and track of your workouts, including how far you walked and how you felt afterward. There are apps that also have this function if you prefer to track your progress electronically.
Dress for Success
In cool weather, wear several layers of light clothing that you can remove if you get too warm. In frigid weather, cover your head and hands. On sunny days, wear light colors, a cap or visor, sunblock and sunglasses with ultraviolet (UV) protection.
Walk This Way
Sure, you know how to walk, but did you know that using certain techniques can increase the efficiency of your workout and decrease the likelihood of injury?
Correct walking posture conveys an attitude of self-confidence. Stand tall with your head up and shoulders back, keeping your eyes straight ahead. Proper posture keeps your chest, throat and lungs open for optimal breathing.
Take It in Stride
Posture is one thing, but how do you move? Finding the right stride is fundamental to fitness walking. To find your stride length, stand with your feet together and slowly lean forward from the ankles like a ski jumper. As your weight pushes you forward, put your foot out and catch yourself. Do this several times until you determine what your stride length should be. And when you're walking, remember to go heel to toe.
Better Safe than Sorry
Walking is among the safest exercises, but some precautions are still in order.
- If you walk in the evening or early morning, wear light-colored clothing and a reflective vest, armband or hat.
- If you walk on the side of the street, face oncoming traffic. If you approach a blind curve, however, walk on the outside of it so you and vehicles can see each other.
- Walk with a buddy. If that's not possible, be sure to tell someone where you're going, your intended route, and when you expect to return.
- On a path or trail, stay to the right to let runners, bikers and skaters pass.
- Always carry identification and emergency medical information. If you're traveling, carry the name of your hotel.
- Carry a cell phone in case you need to make a call.
FAQs
I was excited about starting a walking program, but lately I find myself using the same old excuses to avoid exercising. How can I get myself going again?
Walking is almost excuse-proof. If the weather is bad, you can walk indoors – even if you just walk up and down the stairs. If time is tight, walk during your lunch hour and eat while you work.
Here are some things that might motivate you and keep you walking:
- Enlist a friend or join a walking club. If you make a commitment to someone, you're less likely to use flimsy excuses to avoid exercising.
- Many towns sponsor races that include fun walks. Anticipating such an event can be extremely motivating, and participating can be so exhilarating you'll be motivated for months.
- If you're planning a vacation, consider taking walking tours. This will make walking exciting before, during and after the trip.
- Set goals. Try to break your personal record for speed or distance, and reward yourself with a pair of movie tickets when you succeed.
- Try a change of scenery. Instead of your usual route, plan a weekend of hiking or check out some trails at a local park.
I've recently begun walking for exercise, and I've worked my way up to 45 minutes each time I walk. Now I'd like to pick up my pace. How fast should I go?
Walk fast enough to make your heart beat faster, but not so fast that you couldn't talk without becoming breathless. You can also increase the benefits of your workout by increasing the frequency of your walks. Or try stepping up your pace by taking more steps per minute. Resist the urge to take longer strides for speedier movement – it wastes energy and makes you look like Groucho Marx.
Should I walk with weights?
Walking with weights, either hand-held or fastened to the legs, arms, or torso, is debatable. While carrying weights can speed weight loss and enhance muscle strength, you may put too much stress on your body.
Don't use weights if you're a beginner. But if you've perfected fitness walking techniques and don't have back problems, try walking with one- or two-pound weights in each hand. With controlled arm swings, you can increase upper-body strength.
Never use leg or ankle weights. They put too much strain on your joints and interfere with your proper stride.
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