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Sports for Life: A Walk to Fitness

by Barbara Eisner Bayer

You probably already know that if you want to maintain good health, exercise is a “ must.” But finding a convenient, injury-free, and easy-to-do exercise can be challenging -unless, of course, you perform an exercise you’ve known since you took your first steps: walking.

Advantages

There’s no fancy equipment necessary; all you need is a pair of sneakers and the discipline to walk regularly. According to the U.S. Surgeon General, walking three to five times a week for 20-30 minutes can improve your health by offering the following benefits:

• Relief from stress, anxiety and depressio
• Weight control (An hour of “power walking” can burn between 360 and 420 calories.
• Lowered blood cholestero
• Toned muscles

Variety of styles

While there aren’t as many walking styles as flavors of Baskin Robbins ice cream, it should be easy to find a comfortable method. Consider one (or more) of the following:

• Strolling
  You needn’t walk quickly to reap benefits. A moderate pace of about 3 mph will suffice. The 2001 Women’s Health Study determined that women who exercised vigorously had a lower risk of heart disease, but even women who walked non-vigorously for an hour during the week had a lower risk of developing heart disease than sedentary women.

• Power walking
  Also known as fitness walking and health walking, this exercise has one purpose: to burn calories and enhance cardiovascular fitness. Power walking burns the same amount of calories as running, but without stress on the joints. Most people can do a mile in 12-15 minutes.

• Nordic walking
  With its origins in cross-country skiing, Nordic walking uses poles to actively involve your arms. In a University of Wisconsin study, Nordic walkers increased their oxygen intake by an average of 21 percent.

• Race walking
  Race walking, which dates back centuries, made its Olympic debut in 1908. The average person can race walk a mile in eight to 16 minutes. The difference between this form of walking and all others is technique. Race walkers always keep one foot in contact with the ground. The leg also must be straight from the second it touches the ground until it passes under the hip.

An ounce of prevention

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Walking can improve the physiological function of the heart, muscles, nervous system, and joints, which is particularly beneficial for arthritis sufferers. And you can stockpile the benefits. For instance, if you take three 10-minute walks over the course of the day, you’ll enjoy the same benefits as one 30-minute walk. Those walks, however, must be kept on a regular schedule (five or six times per week, for example) to enjoy health benefits.

Studies also have shown that walking may reduce the risk of developing Alzheimer’s disease. Researchers believe that when you exercise, you produce hormones that may protect the brain.

Doing it right

• Here are some tips to make your walk more beneficial for your health:
• Stand straight and walk tall.
• Relax your shoulders.
• Hold your chest forward and proud.
• Take small, short, quick steps.
• Push off with your toes, and strike the ground with your heel.
• Breathe naturally to get a large amount of oxygen into your lungs.
• Swing your arms gently in a natural rhythm.
• Look straight ahead with your chin up.
• Wear comfortable shoes made specifically for walking.

Former President Harry Truman was known for his brisk morning walks throughout his entire life. (He lived until age 88.) Astronaut and U.S. Senator John Glenn attributed his ability to participate in a space mission at age 77 to his daily exercise routine, which still includes a two-mile power walk. Want to stay young and fit? Keep walking!