WORK OUT-WALKING

WALKING

Walking Basics

Walking is nothing more than putting one foot in front of the other. Who knew something so simple could be so good for you?

Walking is one of the best fitness activities there is. It's easy, it can help you lose weight, it's good for your heart, and the risk of injury is virtually nil.


Walking is an especially good choice for people who are out of shape and dread going to a gym full of hard bodies. You could start by setting a short-term goal of walking five minutes once or twice daily, say to the corner store or mailbox. Though this is a simple goal, achieving it will provide a feeling of satisfaction and motivate you. From there you can set longer-term goals, such as walking two or three times a day for 20 minutes a session. Of course, it’s important to get cleared by your doctor before starting an exercise routine, especially if you’ve been inactive for a while.

Many recovering couch potatoes have gotten back into the swing of things by starting with a simple amble down the block. Walking also benefits advanced exercisers. For example, experts recommend five to 10 minutes of warm-up activity such as low-intensity walking before an exercise routine, ending with five to 10 minutes of similar activity as a cool-down. When you make walking the cardio part of your workout, a bonus comes during vacations and business trips – who needs an expensive taxi when you can promenade through Central Park or along the Champs-Elysees?

Upside of Walking

* Walking is inexpensive and low tech -- all you really need is a sturdy pair of walking shoes and you're good to go.

* You can adjust your pace, technique and the terrain to accommodate your fitness level.

* It’s a great way for inactive people to start getting in shape again, and it has many health benefits for advanced exercisers as well.

* Walking is a pleasure when the weather is nice, but you can also walk in the worst weather if you have access to a treadmill or a shopping mall, airport terminal or other large building.

* Walking is not only good for you, it’s also good for the environment. Instead of getting behind the wheel, you can get fit while running errands.

Downside of Walking

* Some people find walking a bore.

* It may take you longer to lose weight on a walking program than it would with some other forms of exercise, especially if you don't pick up the pace at least some of the time.

* To have a complete workout, you must also incorporate strengthening and stretching activities.


Is Walking for You?

This chart can help you see how walking fits your goals and lifestyle concerns.


Body Parts Worked : Heart, legs, lungs
Calories Burned : About 238 an hour for a 150-pound person, 318 for a 200-pound person, at a moderate 3-mph pace
Gear : Walking shoes, comfortable clothing. The wide range of walking shoes that is now available can be confusing. Ask a fitness expert, or go to a store that specializes in athletic shoes versus a department store.
Instruction/Facilities : Anywhere, but you might want to try a track, treadmill, trail or mall
Time : 20-60 minutes or more, three to six days a week
Schedule/Flexibility : Fits easily into most schedules. Can be broken into several 10-minute treks





Walking Tips

* Keep your head up and centered between your shoulders and your shoulders back and down. Your chest should be lifted and your abs strong.

* Your arms should be bent at 90 degrees. Swing them back and forth -- not side to side. Keep your hands loosely cupped.

* Power your movements from your hips rather than your thighs, but keep your hips loose and natural. Take short, fast strides that still feel natural rather than awkward.

* Walking is a great exercise for beginners, but if you’ve been inactive for a while, start slowly and gradually build up. And be sure to see your doctor for a checkup first.

* Don’t forget your water, sunscreen, sunglasses and hat when walking outdoors even in cold weather. Wear light-colored clothing and reflective tape if walking in the dark, and consider carrying a flashlight or wearing a headlamp.



Walking Assignments

Goal: We're taking this first week to get into the habit of walking. Consequently, our emphasis is on getting out there and doing it no matter what. Your goal is to accumulate a total of 30 minutes walking time per day, at least six days this week.

Notice I said accumulate. That means you don't have to do the entire 30 minutes at once. If you get tired or run out of time, simply split up your walking time into two or three (or more) sessions throughout the day. Numerous studies show you'll burn exactly the same amount of calories and get almost the same health benefits as doing the entire walking workout in one shot.

As you walk, don't worry about your speed, intensity or even how many calories you're burning. (We'll focus on those things in the weeks to come!) Simply get your body used to the art of putting one foot in front of the other and use the quiet time to focus on your daily meditation. Take note of how your body responds to walking: What your breathing sounds like, how much you sweat, how the muscles in your legs feel, how your body moves, how long it takes before you feel tired.

You may not be used to regular exercise, but you'll be surprised at how quickly you get hooked. If you're ever tempted to skip a day, visit the gang on the message board for a little kick in the pants. Most importantly, make putting on your walking shoes part of your daily routine -- so you'll be ready to go whenever the spirit moves you. That's a good first step in the right direction.