While some fitness enthusiasts relentlessly seek out the latest,
trendiest exercise crazes, many others are returning to good,
old-fashioned walking to help them feel great and get into shape.
Whether enjoying the wonder of nature, or simply the company of a
friend, walking can be a healthy, invigorating experience. And thanks to
its convenience and simplicity, walking just might be right for you
too, according to the American Chiropractic Association (ACA). BENEFITS
You don't need to become a member of an expensive gym to go walking.
And except for a good pair of walking shoes, it requires virtually no
equipment. "A sedentary lifestyle has debilitating influence on people's
health as they age" says Dr. Jerome McAndrews, national spokesperson
for the ACA. "Exercise is imperative." Walking accomplishes all of the
following and more: - Improves cardiovascular endurance
- Tones muscles of the lower body
- Burns calories: about 80 if walking 2 miles per hour, and about 107 if walking 4 1/2 miles per hour
- Reduces risk of heart disease
SHOES
The first item of business when beginning your walking program is to
select the right pair of shoes. Dr. McAndrews recommends the following
tips: Make sure the shoes you purchase fit properly. The balls of your
feet should rest exactly at the point where the toe end of the shoe
bends during walking. Avoid high-top shoes, that, often cover the entire
ankle, limiting your foot's ability to move freely and naturally. Opt
instead for shoes that offer your ankle a fuller range of motion. Select
shoes with plenty of cushioning in the soles to absorb the impact of
your walking. GETTING STARTED Walking just 12 minutes every other
day can offer important health benefits. Walking 20 minutes every other
day is even better. But in order to increase your longevity, try to
eventually work up to 30 minutes, five days per week. The following tips
should help you get started safely and smoothly: - Move your arms freely, in coordination with the opposite leg.
- Don't
stoop your head or look down as you walk. This will challenge the
normal forward curve of your neck, which, in turn, will cause you to
carry your weight improperly.
- Don't carry weights or dumbbells
while walking. They're better used as a separate part of your exercise
regimen. If you do carry weights while walking, be sure that they are
light enough that they do not interfere with the "rhythm" of your arms
and legs; in order to counterbalance the body, when your right arm moves
forward, the left leg should be moving forward, etc.
- Expect a
little soreness in the thighs and calves for the first week or two. If
you experience more than soreness, check with your doctor of
chiropractic.
- Walk briskly, with "purpose." Simply
"sauntering," while relaxing and enjoyable, is not an effective form of
cardiovascular exercise.
Keep in mind that, if you have not
previously been physically active, you should consult your doctor
before. Begin slowly with a walk of perhaps half of a mile at a pace
that does not cause discomfort. Continue this for about two weeks, then
start to increase the pace and length of time walking. Eventually -
depending on your age - you can build your "target" heart rate/pulse to
either 120 beats per minute or, if younger, as many as 140 beats per
minute. For the average adult, a heart rate of 120 beats per minute
would require walking at about 2 miles per hour, while a heart rate of
140 beats per minute would require a pace of 4 1/2 miles per hour. HYDRATION
Drink 10 eight-ounce glasses of water a day to help keep the kidneys
active, dilute and remove toxins from the body, and replace lost fluids.
(Coffee, tea, soft drinks and alcohol are diuretics/dehydrators. Don't
substitute them for water.) If you perspire during walking, you may need
to drink even more. SURFACES Some walking surfaces are better
than others on your musculoskeletal system. Walking on a cushioned or
rubberized track is ideal, because the cushioning of this type of track
absorbs most of the impact of your walking. Many recreation centers
offer this type of track free of charge. Grass is another good surface,
but watch out for hidden dips or holes in the ground. Walking on a
surface with no give, such as concrete or a mall floor, is not your best
choice, because this type of surface will not absorb much of the impact
your body will experience. If you do choose to walk on such a surface,
be extra careful to select highly cushioned shoes. PAIN AND INJURY
Dr. McAndrews explains that while you may experience pain or injury in a
particular area, such as a knee or a hip, the root of the problem may
lie somewhere else. "Injuries of this nature are not regional, or
isolated, but systemic," says Dr. McAndrews. "A problem in the foot or
ankle can create an imbalance in every step, leading to discomfort or
injury that moves to the knees, hips, low back, or elsewhere." If you
suffer from pain beyond typical muscle soreness, your doctor of
chiropractic can diagnose and treat your pain or injury and get you back
into the swing of your walking routine. "Your doctor of chiropractic
can also help customize a wellness program that is right for you and has
the expertise to help keep you in the mainstream of life," adds Dr.
McAndrews.
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