While some fitness enthusiasts relentlessly seek out
the latest, trendiest exercise crazes, many others are
returning to good, old-fashioned walking to help them
feel great and get into shape. Whether enjoying the
wonder of nature, or simply the company of a friend,
walking can be a healthy, invigorating experience. And
thanks to its convenience and simplicity, walking just
might be right for you too.
Benefits of Walking
You don’t need to become a member of an expensive
gym to go walking. And except for a good pair of walking
shoes, it requires virtually no equipment.
A sedentary lifestyle has a debilitating influence on
people’s health as they age, therefore exercise is
imperative. Walking accomplishes all of the following
and more:
• Improves cardiovascular endurance
• Tones muscles of the lower body
• Burns calories: about 80 if walking 2 miles per
hour, and about 107 if walking 4.5 miles per hour
• Reduces risk of heart disease
Selecting Shoes
The first item of business when beginning your walking
program is to select the right pair of shoes. Too many
people choose fashion over function when purchasing
running shoes, not realizing that poor-fitting shoes can
do more than hurt their stride; they can also lead to
pain throughout the body.
• Make sure the shoes you purchase fit properly. The
balls of your feet should rest exactly at the point
where the toe end of the shoe bends during walking.
• Select shoes with plenty of cushioning in the soles
to absorb the impact.
• Shop for sneakers at the end of the day or after a
workout when your feet are generally at their
largest. Wear the type of socks you usually wear
during exercise.
• When trying on shoes, be sure to wear them for at
least 10 minutes at the store.
Once you have purchased a pair of shoes, don’t walk
them into the ground. While estimates vary as to when
is the best time to replace old shoes, most experts
agree that between 300 and 500 miles is optimal.
Getting Started
Walking just 12 minutes every other day can offer
important health benefits. But in order to increase your
longevity, try to eventually work up to 30 minutes, five
days per week. Experts generally agree that to be
considered “active,” adults should try to take 10,000
steps each day. Wearing a pedometer is an easy way
to track your progress.
The following tips can help you get started on your
walking regimen:
• Move your arms freely, in coordination with the
opposite leg.
• Don’t stoop your head or look down as you walk.
This will challenge the normal forward curve of
your neck, which, in turn, will cause you to carry
your weight improperly.
• Don’t carry weights or dumbbells while walking.
They’re better used as a separate part of your
exercise regimen.
• Expect a little soreness in the thighs and calves for
the first week or two. If you experience more than
soreness, check with your doctor of chiropractic.
• Walk briskly, with “purpose.” Simply sauntering,
while relaxing and enjoyable, is not an effective
form of cardiovascular exercise.
Consult your doctor before beginning any exercise
program. Begin slowly with a walk of perhaps half of a
mile at a pace that does not cause discomfort.
Continue this for about two weeks, then start to
increase the pace and length of time walking.
Eventually – depending on your age – you can build
your “target” heart rate/pulse to either 120 beats per
minute or, if younger, as many as 140 beats per
minute. For the average adult, a heart rate of 120
beats per minute would require walking at about 3
miles per hour, while a heart rate of 140 beats per
minute would require a pace of 4 miles per hour.
Proper Hydration
Drink 10 eight-ounce glasses of water a day to help
keep the kidneys active, dilute and remove toxins from
the body, and replace lost fluids. (Coffee, tea, soft
drinks and alcohol are diuretics/dehydrators. Don’t
substitute them for water.) If you perspire during walking,
you may need to drink even more.
Walking Surfaces
Some walking surfaces are better than others on your
musculoskeletal system.
• Walking on a cushioned or rubberized track is
ideal, because the cushioning of this type of track
absorbs most of the impact of your walking. Many
recreation centers offer this type of track free of
charge.
• Grass is another good surface, but watch out for
hidden dips or holes in the ground.
• Walking on a surface with no give, such as concrete
or a mall floor, is not your best choice,
because this type of surface will not absorb much
of the impact your body will experience. If you do
choose to walk on such a surface, be extra careful
to select highly cushioned shoes.
Pain and Injury
While you may experience pain or injury in a particular
area, such as a knee or a hip, the root of the problem
may lie somewhere else. Injuries of this nature are not
regional, or isolated, but systemic. A problem in the
foot or ankle can create an imbalance in every step,
leading to discomfort or injury that moves to the
knees, hips, low back, or elsewhere. If you suffer from
pain beyond typical muscle soreness, your doctor of
chiropractic can diagnose and treat your pain or injury
and get you back into the swing of your walking routine.
Your doctor of chiropractic can also help customize
a wellness program that is right for you and has
the expertise to help keep you in the mainstream of
life.
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