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Walking is America's favorite workout for good reasons. You
don't need a gym membership. It's more fun than a stationary
bike. And it's more convenient than going to a swimming pool.
Unfortunately, some people think walking is too easy
to make a difference. Studies show, however, that
regular exercise - even walking - reduces the risk of
heart disease, stroke, diabetes and some cancers.
To help you begin your walking program, here are answers to
other common concerns that can trigger procrastination. What
if I haven't been exercising regularly? First, check with
your doctor before starting any exercise program, especially
if you are over age 40. Then begin with a relaxed, 10-minute
walk around the block. Each week, gradually increase your
speed and time, until after 10 weeks or so you are walking
a total of 30 minutes a day at a brisk pace. If you can,
continue to work toward an hour a day in total time spent walking.
I'm a slow walker. How can I walk faster? If you swing your
arms faster, you'll walk faster because your arms and legs
move in sync. Bend your elbows at a 90-degree angle to swing
them faster, but don't swing them higher than chest level.
Also try to push off with the balls of your feet and take
quicker steps, instead of lengthening your stride. Your body
will naturally choose the stride that works best for you. To
prevent physical discomfort, maintain an upright posture, with
your head, shoulders, hips, knees and feet vertically aligned.
Another way to increase the benefit of your workout is
to increase the intensity. Try moving on grass, walking
uphill or occasionally breaking into a short jog.
What shoes should I wear? Any good pair of shoes is suitable
for walking, as long as they feel comfortable to you. Proper
fit, however, is crucial. When buying shoes, wear socks that
you will use for walking. Also try to shop late in the day
because your feet can swell throughout the day. Lastly, along
with the length and width of the shoes, check the toe space.
You should be able to move your toes without restriction.
How can I keep my workout interesting? There are many ways:
Walk with other people or a dog. Bring a portable CD or tape
player to listen to music or recorded books (but be careful
when crossing streets). Use the time to plan, solve problems
or meditate. Wear a pedometer, which counts your steps.
Or vary the route you take.
START A WALKING WORKOUT
To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear.
~Buddha
The right atrium holds about 3.5 tablespoons of blood. The right ventricle holds slightly more than a quarter cup of blood. The left atrium holds the same amount of blood as the right, but its walls are three times thicker.
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