| Walking: An Exercise for All Ages
Walking is easily the
most
popular form of exercise. Other activities generate more conversation
and media coverage, but none of them approaches walking in number of
participants. Approximately half of the 165 million American adults (18
years of age and older) claim they exercise regularly, and the number
who walk for exercise is increasing every year.
Walking is the only
exercise in which the rate of participation does not decline in the
middle and later yearn. In a national survey, the highest percentage of
regular walkers (39.4%) for any group was found among men 65 years of
age and older.
Unlike tennis,
running,
skiing, and other activities that have gained great popularity fairly
recently, walking has been widely practiced as a recreational and
fitness activity throughout recorded history. Classical and early
English literature seems to have been written largely by men who were
prodigious walkers, and Emerson and Thoreau helped carry on the
tradition in America. Among American presidents, the most famous
walkers included Jefferson, Lincoln, and Truman.
Walking today is
riding a
wave of popularity that draws its strength from a rediscovery of
walking's utility, pleasures, and health-giving qualities. This booklet
is for those who want to join that movement.
Walking:
The
Slower, Surer Way to Fitness
People walk for many
reasons: for pleasure ... to rid themselves of tensions ... to find
solitude ... or to get from one place to another. Nearly everyone who
walks regularly does so at least in part because of a conviction that
it is good exercise.
Often dismissed in
the past
as being "too easy" to be taken seriously, walking recently has gained
new respect as a means of improving physical fitness. Studies show
that, when done briskly on a regular. schedule, it can improve the body's ability to consume oxygen during
exertion, lower the resting heart rate, reduce blood pressure, and
increase the efficiency of the heart and lungs. It also helps burn
excess calories.
Since obesity and
high
blood pressure are among the leading risk factors for heart attack and
stroke, walking often protection against two of our major killers.
Walking burns
approximately
the same amount of calories per mile as does running, a fact
particularly appealing to those who find it difficult to sustain the
jarring effects of long distance jogging. Brisk walking one mile in 15
minutes burns just about the same number of calories as jogging an
equal distance in 81/2 minutes. In weight-bearing activities like
walking, heavier individuals will burn more calories than lighter
persons. For example, studies show that a 110-pound person burns about
half as many calories as a 216-pound person walking at the same pace
for the same distance.
Although increasing
walking
speed does not burn significantly more calories per mile, a more
vigorous walking pace will produce more dramatic conditioning effects.
When looking at the benefits to heart/lung endurance, how far one
improves depends on his/her initial fitness level. Someone starting out
in poor shape will benefit from a slow speed of walking whereby someone
in better condition would need to walk faster and/or father to improve.
Recent studies show that there are also residual benefits to vigorous
exercise. For a period of time after a dynamic workout, one's
metabolism remains elevated above normal which results in additional
calories burned.
In some weight-loss
and
conditioning studies, walking actually has proven to be more effective
than running and other more highly-touted activities. That's because
it's visually injury-free and has the lowest dropout rate of any form
of exercise.
Like other forms of
exercise. walking appears to have a substantial psychological payoff.
Beginning walkers almost invariably report that they feel better and
sleep better, and that their mental outlook improves.
Walking also can
exert a
favorable influence on personal habits. For example, smokers who begin
walking often cut down or quit. There are two reasons for this. One, it
is difficult to exercise vigorously if you smoke, and two, better
physical condition encourages a desire to improve other aspects of
one's life.
In addition to the
qualities it has in common with other activities, walking has several
unique advantages. Some of these are: Almost everyone can do it.
You don't have to
take
lessons to learn how to walk. Probably all you need to do to become a
serious walker is step up your pace and distance and walk more often.
You
can do it almost anywhere.
All you have to do to
find
a place to walk is step outside your door. Almost any sidewalk, street,
road, trail, park, field, or shopping mall will do. The variety of
settings available is one of the things that makes walking such a
practical and pleasurable activity.
You
can do it almost anytime.
You don't have to
find a
partner or get a team together to walk, so you can set your own
schedule. Weather doesn't pose the same problems and uncertainties that
it does in many sports. Walking is not a seasonal activity. and you can
do it in extreme temperatures that would rule out other activities.
It
doesn't cost anything.
You don't have to pay
fees
or join a private club to become a walker. The only equipment required
is a sturdy, comfortable pair of shoes.
Walking
for Physical Fitness
What makes a walk a
workout? It's largely a matter of pace and distance. When you' re
walking for exercise, you don't saunter, stroll, or shuffle. Instead,
you move out at a steady clip that is brisk enough to make your heart
beat faster and cause you to breathe more deeply.
Here are some tips to
help
you develop an efficient walking style:
Hold head erect and
keep
back straight and abdomen flat. Toes should point straight ahead and
arms should swing loosely at sides.
Land on the heel of
the
foot and roll forward to drive off the ball of the foot. Walking only
on the ball of the foot, or in a flat-footed style, may cause fatigue
and soreness.
Take long, easy
strides,
but don't strain for distance. When walking up or down hills, or at a
very rapid pace, lean forward slightly.
Breathe deeply (with
mouth
open, if that is more comfortable).
What
to Wear When Walking
A good pair of shoes
is the
only "special equipment" required by the walker. Any shoes that are
comfortable, provide good support, and don't cause blisters or calluses will do, but here are some
suggestions to help you make your selection:
* Good running shoes
(the
training models with heavy soles) are good walking shoes, as are some
of the lighter trail and hiking boots and casual shoes with heavy
rubber or crepe rubber soles.
* Whatever kind of
shoe you
select, it should have arch supports and should elevate the heel
one-half to three-quarters of an inch above the sole of the foot.
* Choose a shoe with
uppers
made of materials that "breathe," such as leather or nylon mesh.
Weather will dictate
the
rest of your attire. As a general rule, you will want to wear lighter
clothing than temperatures seem to indicate. Walking generates lots of
body heat.
In cold weather, it's
better to wear several layers of light clothing than one or two heavy
layers. The extra layers help trap heat, and they are easy to shed if
you get too warm. A wool watch cap or ski cap also will help trap body
heat and provide protection for the head in very cold temperatures.
Walking
Poses Few Health Risks
If you are free of
serious
health problems, you can start walking with confidence. Walking is not
as strenuous as running, bicycling, or swimming and consequently
involves almost no risk to health. Of course, this statement assumes
that you will exercise good judgment and not try to exceed the limits
of your condition.
Most physicians
recommend
annual physical examinations for persons over 40 or 45 years of age.
Also, if you have high blood pressure or other cardiovascular problems,
you should consult your physician before beginning any kind of exercise
program.
Warmup
and Conditioning Exercises
Walking is good
exercise
for the legs, heart, and lungs, but it is not a complete exercise
program. Persons who limit themselves to walking tend to become stiff
and inflexible, with short, tight muscles in the back and backs of the
legs. They also may lack muscle tone and strength in the trunk and
upper body. These conditions can lead to poor posture and chronic
lower-back pain, a problem that partially cripples or disables
thousands of middle-aged and older Americans.
The exercises that
follow
are designed to increase flexibility and strength and to serve as a
"warmup" for walking. Always do the exercises before walking.
Stretcher Stand
facing wall
arms' length away. Lean forward and place palms of hands flat against
wall, slightly below shoulder height. Keep back straight, heels firmly
on floor, and slowly bend elbows until forehead touches wall. Tuck hips
toward wall and hold position for 20 seconds. Repeat exercise with
knees slightly flexed.
Reach and Bend Stand
erect
with feet shoulder-width apart and arms extended over head. Reach as
high as possible while keeping heels on floor and hold for 10 counts.
Flex knees slightly and bend slowly at waist, touching floor between
feet with fingers. Hold for 10 counts (If you can't touch the floor,
try to touch the tops of your shoes.) Repeat entire sequence 2 to 5
times.
Knee Pull Lie flat on
back
with legs extended and arms at sides. Lock arms around legs just below
knees and pull knees to chest, raising buttocks slightly off floor.
Hold for 10 to 15 counts. (If you have knee problems, you may find it
easier to lock arms behind knees.) Repeat exercise 3 to 5 times.
Situp Several
versions of
the situp are listed in reverse order of difficulty (easiest one listed
first, most difficult one last). Start with the situp that you can do
three times without undue strain. When you are able to do 10
repetitions of the exercise without great difficulty, move on to a more
difficult version.
1. Lie flat on back
with
arms at sides, palms down, and knees slightly bent. Cud head forward
until you can see past feet, hold for three counts, then lower to start
position. Repeat exercise 3 to 10 times.
2. Lie flat on back
with
arms at sides, palms down, and knees slightly bent. Roll forward until
upper body is at 45-degree angle to floor, then return to starting
position. Repeat exercise 3 to 10 times.
3. Lie flat on back
with
arms at sides, palms down, and knees slightly bent. Roll forward to
sitting position, then return to starting position. Repeat exercise 3
to 10 times.
4. Lie flat on back
with
arms crossed on chest and knees slightly bent. Roll forward to sitting
position, then return to starting position. Repeat exercise 3 to 10
times.
5. Lie flat on back
with
hands laced in back of head and knees slightly bent. Roll forward to
sitting position, then return to starting position. Repeat exercise 3
to 15 times.
How Far?. . . How Fast?,.. How Soon?
Now that you have
decided
to begin walking for exercise, you may be shocked at how poor your
condition is. If at first you have difficulty in meeting the standards
suggested here, don't be discouraged. You can systematically build your
stamina and strength back to acceptable levels. Patience is the key to
success. Some experts say that it takes a month of reconditioning to
make up for each year of physical inactivity.
No one can tell you
exactly
how far or how fast to walk at the start, but you can determine the
proper pace and distance by experimenting. We recommend that you begin
by walking for 20 minutes at least four or five times a week at a pace
that feels comfortable to you. If that proves to be too tiring, or too
easy, reduce or lengthen your time accordingly.
Some very old people
and
some people who are ill begin by walking for one or two minutes,
resting a minute, and repeating this cycle until they begin to be
fatigued. Where you have to start isn't important; it's where you're
going that counts.
As your condition
improves,
you should gradually increase your time and pace. After you have been
walking for 20 minutes several days a week for one month, start walking
30 minutes per outing. Eventually, your goal should be to get to the
place where you can comfortably walk three miles in 45 minutes, but
there is no hurry about getting there.
The speed at which
you walk
is less important than the time you devote to it, although we recommend
that you walk as briskly as your condition permits. It takes about 20
minutes for your body to begin realizing the "training effects" of
sustained exercise.
The "talk test" can
help
you find the right pace. You should be able to carry on a conversation
while walking. If you're too breathless to talk, you' re going too fast.
The more often you
walk,
the faster you will improve. Three workouts a week are considered to be
a "maintenance level" of exercise. More frequent workouts are required
for swift improvement.
Listen
to Your Body
Listen to your body
when
you walk. If you develop dizziness, pain, nausea, or any other unusual
symptom, slow down or stop. If the problem persists, see your physician
before walking again.
Don't try to compete
with
others when walking. Even individuals of similar age and build vary
widely in their capacity for exercise. Your objective should be to
steadily improve your own performance, not to walk farther or faster
than someone else.
The most important
thing is
simply to set aside part of each day and walk. No matter what your age
or condition, it's a practice that can make you healthier and happier.
|
