Walking

Walking Basics

Walking is nothing more than putting one foot in front of the other. Who knew something so simple could be so good for you?

Walking is one of the best fitness activities there is. It's easy, it can help you lose weight, it's good for your heart, and the risk of injury is virtually nil.

Walking is an especially good choice for people who are out of shape and dread going to a gym full of hard bodies. You could start by setting a short-term goal of walking five minutes once or twice daily, say to the corner store or mailbox. Though this is a simple goal, achieving it will provide a feeling of satisfaction and motivate you. From there you can set longer-term goals, such as walking two or three times a day for 20 minutes a session. Of course, it’s important to get cleared by your doctor before starting an exercise routine, especially if you’ve been inactive for a while.

Many recovering couch potatoes have gotten back into the swing of things by starting with a simple amble down the block. Walking also benefits advanced exercisers. For example, experts recommend five to 10 minutes of warm-up activity such as low-intensity walking before an exercise routine, ending with five to 10 minutes of similar activity as a cool-down. When you make walking the cardio part of your workout, a bonus comes during vacations and business trips – who needs an expensive taxi when you can promenade through Central Park or along the Champs-Elysees?

Upside of Walking

Walking is inexpensive and low tech -- all you really need is a sturdy pair of walking shoes and you're good to go.
You can adjust your pace, technique and the terrain to accommodate your fitness level.
It’s a great way for inactive people to start getting in shape again, and it has many health benefits for advanced exercisers as well.
Walking is a pleasure when the weather is nice, but you can also walk in the worst weather if you have access to a treadmill or a shopping mall, airport terminal or other large building.
Walking is not only good for you, it’s also good for the environment. Instead of getting behind the wheel, you can get fit while running errands.

Downside of Walking

Some people find walking a bore.
It may take you longer to lose weight on a walking program than it would with some other forms of exercise, especially if you don't pick up the pace at least some of the time.
To have a complete workout, you must also incorporate strengthening and stretching activities.

Is Walking for You?

This chart can help you see how walking fits your goals and lifestyle concerns.

Body Parts Worked	Heart, legs, lungs
Calories Burned	About 238 an hour for a 150-pound person, 318 for a 200-pound person, at a moderate 3-mph pace
Gear	Walking shoes, comfortable clothing. The wide range of walking shoes that is now available can be confusing. Ask a fitness expert, or go to a store that specializes in athletic shoes versus a department store.
Instruction/Facilities	Anywhere, but you might want to try a track, treadmill, trail or mall
Time	20-60 minutes or more, three to six days a week
Schedule/Flexibility	Fits easily into most schedules. Can be broken into several 10-minute treks

Walking Tips

Keep your head up and centered between your shoulders and your shoulders back and down. Your chest should be lifted and your abs strong.
Your arms should be bent at 90 degrees. Swing them back and forth -- not side to side. Keep your hands loosely cupped.
Power your movements from your hips rather than your thighs, but keep your hips loose and natural. Take short, fast strides that still feel natural rather than awkward.
Walking is a great exercise for beginners, but if you’ve been inactive for a while, start slowly and gradually build up. And be sure to see your doctor for a checkup first.
Don’t forget your water, sunscreen, sunglasses and hat when walking outdoors even in cold weather. Wear light-colored clothing and reflective tape if walking in the dark, and consider carrying a flashlight or wearing a headlamp.

Liz Neporent, MA on Walking

Walking is one of the best cardio workouts available. It is easy on joints and can be tailored to any fitness level. Good technique is essential to get the most from your walking workout – so pay attention to your posture.

Warm up with five to 10 minutes of slow walking and other light activities such as arm circles. Then pick up the pace. Finish a session with a cool-down period of five to 10 minutes of slow walking.

A great way to get started is to wear a pedometer for a day and see how many steps you take. Then try to add 1,000 steps to that daily number each for one week. Continue increasing your daily steps by 1,000 per week until you reach 10,000 steps a day.

Once walking has become part of your daily life, you can try to increase the intensity by walking faster or seeking out hillier terrain. Never strap weights to your ankles or lower legs – this can lead to joint injuries.

iVillagers on Walking

"I have been walking for about four weeks now and I have already lost 10 pounds. I thought I would never see the day that I would get into a size 10. I walk 30 or 40 minutes a day and I am now walking a mile in under 18 minutes at an incline." --iVillager mrsnero799

"I love walking for the schedule flexibility. My only problem is that I don't get that rush I feel when I go to an aerobics class or when I used to run. I have tried to power walk but it still doesn't cut it." --iVillager kdcaseme

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