Bought this as a newcomer to walking for fitness. I have read it cover to cover (except for the bits on walking and pregnancy!) I followed the sections on what to wear, preparation and training for walks, and really appreciated the sections on stretching exercises which complement what I learn in Pilates classes. I can certainly feel the health benefits of the walking I have done over these last 6 months and would recommend this book as a good resource for anyone embarking on this form of exercise.
Another American study found that people who walked for at least four hours a week gained less weight (an average nine pounds less) than couch potatoes as they got older. Last year, researchers at the University of Colorado found that regular walking helped to prevent peripheral artery disease (which impairs blood flow in the legs and causes leg pain in one-fifth of elderly people).
You got this. You started walking before you could speak in full sentences. Build your walking time and speed incrementally. Start with a 10- to 15-minute walk. Once that feels good, build up your time a few minutes for each outing. Slow and steady wins the race. Remember, at any speed, you're lapping everyone who is just sitting and thinking they should be exercising. Yes, walking is a real exercise.
There are two physical activity guidelines in the Unites States. The first, the Surgeon General's Report on Physical Activity and Health, is a lifestyle recommendation. That is, you can modify it to fit into your daily routine and activities of daily living. The recommendation is that all adults should accumulate 30 minutes of moderate-intensity activity on most, if not all days of the week. The key words are "accumulate" and "moderate-intensity." Accumulate means that you can do 10-15 minutes at a time and repeat that a couple of times throughout the day; for example, 10 minutes in the morning, 10 minutes at lunch, and 10 minutes around dinner. Moderate intensity is equivalent to feeling "warm and slightly out of breath" when you do it. Recently there has been some controversy about the effectiveness of this guideline and its benefits. At the moment the recommendation stands, but we may hear more about it in the not-too-distant future.
Every session of aerobic exercise should include a warm-up and cool-down. The warm-up period should not include static stretching, but should instead be a gradual increase in pace and intensity of the exercise. This allows for the body to increase blood flow to the muscles, and decreases the likelihood of a muscle or joint injury. The warm-up should last between 5 and 10 minutes. The cool-down session should last a similar amount of time as the warm-up, with the pace gradually decreasing. Stretching exercises would be appropriate after aerobic exercise.
This article provides some general guidelines to help you improve aerobic fitness and gain the many health benefits associated with it. Because everyone has individual health needs and concerns, the fitness suggestions here may not be the best approach for you. The most important thing is to incorporate exercise into your daily routine and to stick with it.
“Walking can be as good as a workout, if not better, than running,” says Dr. Matt Tanneberg, CSCS, a sports Chiropractor and Certified Strength and Conditioning Specialist in Phoenix, Arizona who works with elite athletes. “You hear of people 'plateauing' when they continue to do the same workout routine and stop seeing results. I see patients all the time that plateau from running, they will run the same distance, speed and time, day in and day out. You need to constantly be switching up your exercise routine in order to get the maximum benefit for your health.”
Walking might not have the same visual appeal as high-intensity interval training or step aerobics, but this simple exercise can be an efficient way to burn calories. Whether you're anxious to shed a few pounds or are just keen to avoid the middle-age spread, walking several times per week (in combination with a healthy diet, of course) can burn thousands of calories to help keep the excess pounds at bay. Consult your doctor before beginning any exercise regimen, even a light one.
Select an activity with a high probability that you will stick with it. It doesn't necessarily have to be fun, it just has to be something realistic that you are willing and able to do. You're probably setting yourself up to fail if you work 12 hours a day, take care of three young children, and still plan to use a treadmill at a gym that's a 45-minute commute from where you work or live. Instead, choose something more convenient. I love the "five minutes out, five minutes back" plan to get started. Just like it sounds, you walk out for five minutes at a moderate intensity (aerobic exercise), turn around, and walk back. That's it. Ten minutes of walking and off you go about your day. If you feel ambitious, start with seven and a half or even 10 minutes out and back, and add some abdominal crunches if you like when you finish. Keep in mind that you can always add more later on. The important thing is to get started.
Anyway, Hall is still demonstrating: “And some people walk like this,” she concludes, doing a kind of kick out from the knee, like a novice Nazi about to flunk goose-stepping school. All modern scribes of the walk are united on this one thing: it is not supposed to be fast. Walking is, as the philosopher Frédéric Gros described, “the best way to go more slowly than any other method that has ever been found”. If you want to go faster, choose a different transport; maybe skates. The American author Rebecca Solnit wrote in Wanderlust: A History Of Walking: “I like walking because it is slow, and I suspect that the mind, like the feet, works at about three miles an hour. If this is so, then modern life is moving faster than the speed of thought or thoughtfulness.” But Joanna Hall goes fast, at 4.4mph – “beyond that, it starts to look snatched”. One could easily conclude that she has lost the poetry of the walk, but this would be quite wrong. When you start listening to your toes, your ankles, your hips, your chin, you are just making a different kind of poem.
The good news is that weight-bearing exercise, including walking, can help maintain and even build bone density, reducing the likelihood of osteopenia, osteoporosis, and fractures. The thing to keep in mind is that the bone-saving benefits only occur in the bones and muscles being forced to work against gravity to bear weight. For instance, walking can help maintain bone density of the legs, hips, and spine, but won’t improve bone density in the shoulders or arms. You would need to add other exercises, such as pushups, to your exercise routine to do so.
A study conducted with 17,000 Harvard graduates showed that students who walked for at least 30 minutes every day lived longer than those who were sedentary (17). Walking may or may not activate the telomerase enzyme, which is responsible for maintaining DNA integrity, an important factor in aging, but it helps prevent many age-related problems (18).