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At a competitive extreme, walking is a track event. At the casual end of things, it is a surprisingly effective strategy for lifelong health.
Walking has an unlikely virtue- it s inefficiency. If you want to work muscle groups, get your blood pumping, and take in oxygen then efficiently is not your first priority. Studies show that walkers traveling faster than five miles an hour actually burn twice as many calories as runners going the same speed.
To being a walking program, keep in mind that you're in no big hurry. This is lifetime health, not overnight magic. For now, forget stopwatches, heart rates, and technique. Just go for a walk at a comfortable pace slightly above a stroll. Fifteen to 30 minutes would be nice. Or split it up. Do two or three ten-minute strolls during the day.
Start by timing how long it takes you to walk a mile comfortably on flat ground. Chances are it'll take between 15 and 20 minutes. That's your starting cpacity - build from there.
Use your car's odometer or the rule of ten city blocks to a mile to measure different routes. (Why walk the same path every time?) Two miles per course is enough for a start.
The recommendation for a "training heart rate" is 60 -90 percent of the fastest your heart can beat in a minute. Figure your maximum heart rate by subtracting your age in years from 220. Multiply the result by 0.5 and 0.9 to get the bottom and top of your target zone for aerobic training.
The goal is three to five times a week, with a heart rate in your target zone for 15 to 60 minutes. Schedule your walks in advance, and keep the appointment.
The proper technique is not as important as getting out there and doing something. Keep in mind that healthy people are well overall; their activities boost energy and help fend off heart disease and circulatory problems. The key is to stay active.
To make walking a habit takes will power - and a strategy. Schedule regular walks with a friend if you need an extra push, or walk first thing in the morning before other commitments crop up, or vary your route to keep it interesting, or get a dog. Finally, don't think of it as exercise, It's time you've set aside for yourself. Enjoy it.
All you really need is a good pair of walking shoes. Choose a pair with a firm heel cup for stability and plenty of room for toes so they can spread out as they push off. Wear loose comfortable clothes.
Information compliments of Health Magazine.
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