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Walking:
An Effective Strategy for Lifelong Health
AUBURN, JAN. 10---Walking
--competitively or casually -- is a surprisingly effective strategy
for lifelong health. Studies show that walkers traveling faster than
5 mph actually burn twice as many calories as runners going the same
speed.
Before starting a
walking program, check with your physician, especially if you are
over 45, says Dr. Bob Keith, Extension nutritionist, with the
Alabama Cooperative Extension System. Keep in mind that you are in
no big hurry. This is lifelong health, not overnight magic. In the
beginning, forget stopwatches, heart rates and technique. Just go
for a walk at a comfortable pace slightly above a stroll. Fifteen or
30 minutes would be nice, but you can split it up into two or three
10-minute walks a day.
After a few weeks of
walking, start measuring your time. Start by timing how long it
takes you to walk a mile comfortably on flat ground. It usually
takes between 15 and 20 minutes. Use that as your starting point and
build on it.
Measure several walking
courses. Use your car's odometer or the rule of 10 city blocks to a
mile to measure different routes. Two miles per course is enough for
a start.
Next, set your
frequency. The goal is three to five times a week, with a heart rate
in your target zone for 15 to 60 minutes. Schedule your walks in
advance, and keep the appointment.
The recommendation for a
"training heart rate" is 60 to 90 percent of the fastest
your heart can beat in a minute. Figure your maximum heart rate by
subtracting your age in years from 220. Multiply the result by 0.6
and 0.9 to get the bottom and top of your target zone for aerobic
training. Periodically, as you are walking, take your pulse at the
wrist. Count your pulse for 10 seconds and then multiply by six.
This will give you your heart rate in beats per minute.
The proper walking
technique is not as important as getting out there and doing
something, says Keith, Extension nutritionist. Keep in mind that
healthy people are well overall; their activities boost energy and
help fend off heart disease and circulatory problems. The key is to
stay active.
To make walking a habit
takes willpower -- and a strategy. Schedule regular walks with a
friend if you need an extra push, or walk first thing in the morning
before other commitments crop up. Vary your course to keep it
interesting or get a dog. Don't think of walking as exercise. Think
of it as time you have set aside for yourself. Enjoy it.
All you really need in
equipment is a good pair of walking shoes. Choose a pair with a firm
heel cup for stability and plenty of room for toes so they can
spread out as they push off. Wear loose, comfortable clothes.
You don't have to walk
any certain way, but as you get better, there comes a point when
refinements offer definite benefits. The correct posture, arm swing
and stride add up to high-intensity exercise and lower risk of
injury. Lean slightly forward -- from the ankles, not the waist.
Leaning from the waist will tire your back and make breathing
harder. Keep your head level and your chin up.
Arm swings make walking
a total body activity. Keep your elbows firmly bent at a 90-degree
angle, and swing from the shoulder. Your hand should end its forward
swing at breastbone height. On the backswing, if you are moving
fast, the upper arm is almost parallel to the ground.
Make your stride long
and smooth. It helps to borrow some moves from competitive race
walkers: keep your supporting leg straight as your body passes over
it, and let the hip rise and relax. As the leg moves to the rear,
keep its foot on the ground as long as possible before pushing off.
Be sure to warm up and
cool down, says Keith. Walk at an easy pace for five or 10 minutes
until you are warm before kicking into high gear. Cool down at the
end of your hard walk with another five to 10 minutes of easy
walking.
Weather doesn't have to
stop your walking routine. Move your walk indoors. Shopping malls
are a popular alternative. Some 2,400 malls nationwide let walkers
in before shopping hours, usually between 6:30 and 10 a.m. Many have
walking clubs.
In addition, if you have
the money, you can purchase a treadmill. Walking on a treadmill can
be just as effective as walking outdoors. Treadmills allow you to
control pace and elevation. Spending a little extra money on a
high-quality treadmill is worth the cost.
SOURCE: DR. BOB KEITH, (rkeith@aces.edu),
Extension Nutritionist, Alabama Cooperative Extension System, (334)
844-3273
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