Walking: What’s the Deal?

 

Over here at America’s Walking Club, we are celebrating National Walking Month for the whole month of May! Walking. We’ve been doing it since the first people could, well, walk! But what’s the big deal? Why is walking important? Why do doctors and people in general put so much emphasis on going on daily walks? Well, that’s because there is more to walking than what meets the eye. 

 

What the Studies Say 

Studies have shown us over the years that going on regular walks can help you in all the following areas: 

•  Maintain a healthy weight
• Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes 
• Improve cardiovascular fitness 
• Strengthen your bones and muscles 
• Improve muscle endurance 
• Increase energy levels 
• Reduce stress and tension 
• And so much more! 

 

There’s a Technique to Walking 

There’s leisurely walking and then there’s walking with a stride. What’s the difference? If you’re walking with stride: 

•  Your head is up and looking forward. 
•  Your neck, shoulders, and back are relaxed, not stiff. 
•  Your arms have a slight bend in the elbows.  
•  Your stomach muscles are slightly tightened, and your back is straightened, not arched. 
• You're walking smoothly, rolling your foot from heel to toe.

You may also consider interval training where you alternate periods of brisk walking with leisurely walking. Interval walking has many benefits, including improving cardiovascular fitness and burning more calories than regular walking. Interval training can also be done in less time than regular walking.

 

Plan Your Walking Routine 

 

As you start your walking routine, remember to grab your gear! Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Wear loose-fitting clothes and anything else you may need such as windbreakers for heavy wind days or a cap if it’s a super sunny day. Don’t forget the sunscreen! 

If the weather isn't appropriate for walking, consider walking in a shopping mall that offers open times for walkers. 

While our planning your walk, don’t forget to do the following:

• Warm up! Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise. 

• Cool down! At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down. 

• Stretch! After you cool down, gently stretch your muscles. If you'd rather stretch before you walk, remember to warm up first. 

   

Set Realistic Goals 

The Department of Health and Human Services recommends these exercise guidelines for the majority of health adults: 

• Get at least 150 minutes, or 2.5 hours, of moderate aerobic activity or 75 minutes, or 1.25 hours, of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest you spread out this exercise during the course of the week. Being active for short periods of time throughout the day can add up to providing the health benefits that we listed above. 
•  Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. 

Start with a simple goal, such as taking a 5 or 10 minute walk during your lunch break and 20 minutes before or after dinner. As a general goal, you should aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several short sessions of activity throughout the day. Any amount of activity is better than none at all.  

 

Keep Track of Your Progress 

When you keep a record of how many steps you take, the distance you walk, and how long you took, it can help you see where you started from and how far in your walking/health journey that you have gone. 

Try using an activity tracker, such as an app, a pedometer, or a smart watch, to calculate steps and distance.  

 

Keep Staying Motivated!

Making walking a habit takes imitative and commitment. Remember to make your walks enjoyable by going to different places to switch up your scenery. Don’t want to walk alone? Walk with a friend or two at an official America’s Walking Club walk. You can search for a walk near you here. 

Once you take that first step, you're on the way to an important destination — better health.