Maybe you are a bit like me – I am not into
running. Or maybe you have had an injury and you can't run. So
walk! Each and every step you take is part of your journey to
better health.
Research from the National Runners Health Survey and the National
Walkers Health Study found that the same energy used for
moderate-intensity walking and vigorous-intensity running resulted
is similar reductions in the risk for high blood pressure, high
cholesterol, diabetes, and possibly heart disease over the six
years of the study. The more people who walked or ran each week,
the more their health benefits increased.
Walking requires no special training or equipment. Good shoes are
important and should feel supportive, not snug or restricting.
Light weight, flexible shoes with shock-absorbent soles are ideal.
No special clothing is required. Let common sense be the guide. A
T-shirt and shorts in warm weather, and dressing in layers for
cooler times. A hat and gloves are also important tools. For safety
wear brightly colored clothing and reflective strips if you walk
when it is dark. For safety purposes, walk facing cars if
there is no sidewalk. Beware of dogs and unfamiliar surroundings or
people. When you begin walking take time to stretch and to warm up
and remember to stretch when you finish. Begin modestly and set
realistic goals for yourself. Incorporating walking into your daily
routine helps to increase your activity. You can work-in walking
when you: 1) take the dog out for a walk, 2) park farther from your
workplace or shopping, 3) window shop at the mall, and 4) walk
during your lunch break. If you are especially busy, you can split
your walking into 10-15 minute segments.
With walking it is not all or nothing; it is step-by-step. The main
thing is to walk naturally and comfortably. If you want to aim for
an ideal stride, try to keep your posture erect with your chin up
and your eyes forward. Keep your shoulders square, your back
straight, arms close to your body and bent at the elbows. To avoid
problems, back off when you are ill or injured. Staying
well-hydrated is always important, but especially in hot weather.
Walk indoors in bad weather at a gym, the mall, on a treadmill, or
even in the hallways at work.
Maybe you have been sedentary for a while. With walking that is no
problem. Even if you start with a few minutes a day, simply moving
will have benefits to your heart and balance. Each day you can
increase activity slowly. The American Heart Association now
recommends that adults aim for a minimum of 30 minutes of physical
activity per day and at least 150 minutes of moderate activity per
week.
Walking has it all. It's simple and natural, very moderate to
intense. You can walk alone or with others, inside or out, in the
country or in the city, at home or away. You can get all the
benefits of moderate exercise with a very low risk of injury. And,
it is inexpensive. With all things considered, Charles
Dickens got it right: “Walk to be healthy, walk to be happy.”
Carol D. Zimmermann, MS, RN
Parish Nurse, Lutheran Church of the Living Christ
Madison, WI 53715 USA
czpeople@gmail.com
references: American Heart Association/American Stroke Association
at www.heart.org and Harvard Health Publications at
www.health.harvard.ed/newsletter