As spring arrives everybody is anxiously waiting to get outside and enjoy the beautiful weather. Walking is a great low impact exercise that lets you get out and enjoy the warm spring weather and improve your fitness at the same time. Walking is inexpensive and can be done anywhere anytime to maintain or develop better cardiovascular fitness. Walking can be your first step to improving your current fitness level and is associated with a reduced risk for heart disease. Other benefits include increased energy levels, improved fitness levels, stress reduction, weight control, and increased muscle tone.
Before you start a walking program there are a few questions to answer:
-Do you have heart trouble?
-Do you experience chest pain or pains on the left side of your body when you are physically active?
-Do you often feel faint or have dizzy spells?
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-Do you have high blood pressure?
-Do you have bone or joint problems that could worsen with physical activity?
-Are you over 50 and have you not been physically active?
If you have answered yes to any of these questions consult your physician before starting an exercise program.
When starting a walking program it is important to start slow and easy, especially if you have been inactive. It is recommended by the Surgeon General that individuals 18 years of age or older should have 30 minutes of moderate physical activity five or more days a week to be healthy. Only walk as far as is comfortable in the beginning and slowly progress yourself as you tolerate. (ex. start by walking 3-4 blocks and increase 1-2 blocks per week). It is important to make your walking schedule work for you. It is OK to break the amount of time you walk up into smaller portions. Even if it means spreading your walking time to two or three different sessions per day (ex. Walk 15 minutes in the morning and 15 minutes at night). It doesn't matter how you do it just as long as you complete 30 minutes five or more days a week.
Finding fun places to walk is also important in staying with your walking program. Malls and parks are great because they can provide great scenery to enjoy while getting exercise (window shopping or enjoying the trees and flowers as they bloom). If just beginning a walking program the best surfaces to walk on are hard firm surfaces not grass, gravel, or uneven terrain which can increase your chances of injury.
Finding a walking buddy is also another way to stay motivated to continue your walking regime. By having someone that is counting on you to walk with them you are less likely to find an excuse not to go.
Your gait, the way you walk, determines the distribution of stress on the different parts of your legs and feet.
Everybody's gait is different and there is no single proper gait pattern. However, if you do develop pain as you begin your exercise program contact a physical therapist or your physician in order to get a gait analysis to detect any possible problems.
The great thing about walking is it is very affordable. The only thing you need to get started is a pair of shoes. With walking there are no hefty gym fees or class fees. You just have to put your shoes on a get walking. However the shoes are an important part of walking and when picking shoes there are a few guidelines to follow.
-The insole should match your foot
-The sole should be made of a foam material and should bend at the forefoot instead of the midfoot
-The heel should be made of foam for shock absorption
-The toe box should provide wiggle room for the toes in both depth and width
-The heel grip should hold the heel in snug and tight
n Breathable materials such as leather and canvas should be used over synthetics and plastic
Walking is a great way to get you off the couch and out to enjoy the spring weather. By starting slow and progressing as tolerated you can improve your cardiovascular health and increase your fitness level.
Material adapted from The American Physical Therapy Association
Reference: http://www.apta.org
