Make Your Walk a Workout

[Rene Abad]

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for 40 and above health, also low carb diet and calm spirit

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rene



Make Your Walk a Workout
How to start (and stick to) a walking program, whether you're new to
exercise or already fit.
By Linda Melone
WebMD Feature
Reviewed by Brunilda Nazario, MD

http://www.webmd.com/fitness-exercise/guide/walking-for-exercise?ecd=wnl_fit_113012&ctr=wnl-fit-113012_ld-stry&mb=dRbH%2f7py9qnYKcIVDn%40S%40uHnVev1imbC3RYXzw2B%40j4%3d


Walking while listening to podcasts and audiobooks made it easy for
Janet Zinn to stick to her daily exercise program. "I walk at least
three miles, sometimes six or 10," says Zinn, 51, of New York.

After a year of regular walking, Zinn dropped more than 60 pounds.
She's kept it off for eight months and continues to walk as her main
form of exercise.

As one of the simplest exercises, walking requires no equipment aside
from a good, supportive pair of walking shoes. "Exercise doesn't have
to be hard to be effective," says Julia Valentour, MS, exercise
physiologist and program coordinator for the American Council on
Exercise (ACE). "The recommended 30 minutes can be broken up into two,
15-minute sessions or even three, 10-minute sessions, making it easy
to weave into a busy lifestyle."

Weight loss isn't the only benefit of a walking program. Regular
walking helps lower cholesterol, reduces the risk of type 2 diabetes,
increases bone strength, and improves circulation.

"Just a few extra steps each day is a simple and easy way to take an
active role in maintaining a significantly healthier life," says
Timothy Gardner, MD, past president of the American Heart Association.
Starting a Walking Program

Check with your doctor before starting any new exercise program if
you've been inactive for a while.

To start your walking program:

Establish a baseline, says Courtenay Schurman, MS, CSCS, author of The
Outdoor Athlete. "If you've been sedentary, start walking three times
a week at a stroll for 20 minutes." Work your way up to five or so
times a week, 30 minutes per session, for a total of 2.5 to 3 hours
per week.

Choose distance or time. Some walkers focus on distance, others target
time. "Ultimately, it's about speed," Schurman says. "If you can walk
five miles but it takes you five hours to do it, it's not a fit level
of work. So use both distance and time, as well as heart rate."

Check the intensity. Exercising at a particular heart rate percentage
enables you to gauge the difficulty of your workout.

You can check your heart rate by manually checking your pulse or
purchase a simple heart rate monitor. Keep in mind, however, that the
traditional heart rate formula standards do not fit everyone. "Most
recommendations suggest starting out at 70% to 75% of your maximum
heart rate, but this may not be enough if you're fit," Schurman says.

Or use the "talk test" to gauge your exercise intensity. "If you can
string together six to eight words or chat briefly, you're in your
aerobic zone," Schurman says. But if you find yourself gasping for
air, lower the intensity. If you can say several phrases with one
breath, you may not be working out hard enough.
5 Ways to Stay Motivated

Here are simple ways to keep your walks interesting and help you stay motivated:

Wear a pedometer. Bit by bit, boost your daily steps. "Wear a
pedometer for a week to see what days you have the most number of
steps," Valentour says. "Then try to repeat the activities of that day
and add another 500 steps the following week." Keep it up until you
reach 10,000 steps a day.

Keep a walking journal. It serves as a motivator by allowing you to
see your progress, Valentour says.

Get a walking partner. "A walking buddy provides accountability.
Neither wants to let the other person down," Valentour says.

Sign up for a race or charity walk. It gives you a goal to shoot for,
which may motivate you to stick with a program.

Find support online. Programs such as the American Heart Association's
StartWalkingNow.org program have helped thousands of people to get
started walking. Designed by the American Council on Exercise, the
free online program includes a monthly newsletter with health tips and
recipes, an online activity and nutrition tracker, access to an online
journal, as well as the ability to connect with others for support and
motivation. A search option also allows you to look for walking paths
in your area.

"You simply go online, register, and take a quiz," Valentour says.
"You'll receive a 12-16 week downloadable program." Beginners start
with five to 10 minutes; advanced exercisers start with more
challenging options.
Tips to Make It More Challenging

If you're already fit, walking may seem too easy. But it's easy to
kick up the intensity for a more challenging workout. Here's how:

Speed up. "The easiest way to up the ante is to simply walk faster,"
says Therese Iknoian, MS, author of Fitness Walking. You may even want
to try race walking, which uses more muscles and, therefore, burns
more calories. Brisk walking at four miles an hour burns 334 calories
and strolling at three miles per hour burns 221 calories, according to
the American College of Sports Medicine. "Remember to pump your arms
but keep the movement compact," Iknoian says. "The larger the arm
swing, the harder it is to move them faster."

Head for the hills. Walking up hills also increases intensity, as does
lifting the incline on a treadmill. But don't hang on to the treadmill
as you walk or you'll negate the benefits, Iknoian says. "You don't
want to look as if you're waterskiing." Hanging on makes your body
perpendicular to the treadmill, so ergonomically you're walking on
flat ground.

Change the surface. Consider changing your walking surface for a
greater challenge. "Walking on trails and maneuvering around rocks
increases muscular demand," Iknoian says. Snow, sand -- even grass --
makes walking more of a challenge.

Use Nordic poles to get upper body muscles involved. "You increase the
cardio workout when using poles, plus they take the stress off of
knees when walking downhill," Iknoian says.

Add resistance with a weighted backpack or weight vest. "If you use a
backpack, fill it with water, sand, or kitty litter so the weight
distributes evenly," Schurman says. "Avoid ankle and hand weights,
which can change your gait and can set you up for injury."
8 Safety Tips for Walkers

Keep safety in mind when you walk outdoors. Follow these basic rules:

Walk with a buddy whenever possible.
Carry your name, address, and a friend or relative's phone number
in your shoe or tied to a lace.
Wear a medical bracelet if you have diabetes, an allergy, or other
condition.
Carry a cell phone and let a friend or relative know your walking routes.
Avoid deserted or unlit streets, especially after dark.
Do not use headsets that prevent you from hearing traffic; and
walk against oncoming traffic.
Wear reflective material and/or carry a flashlight to others can see you.
Carry a whistle or noisemaker or pepper spray in case of an emergency.

Above all, make walking fun and you'll be more likely to stick with it.