Walking for Exercise

Walking is a popular exercise because it is almost free, can be done almost anywhere and has the lowest dropout rate of any other aerobic exercise program. Fast, or slow, it can be a wonderful exercise program that gives you an amazing number of benefits.

The interesting part of this equation is that what might be slow for you is fast for someone else. The intensity of your walk should be based on the response of your heart, lungs and legs and not a set time you imagine is the best. As you begin your walking program you should be walking faster than a stroll but slow enough that you can hold a conversation while walking.

In a national study published in 2013, researchers found some interesting results. They identified the risk for overall mortality decreased as the walkers exercise intensity increased. These mortality causes included cardiovascular disease, ischemic heart disease, heart failure, hypertension, diabetes and dementia. (1)

However, the study also found that people who walked for the recommended time but with a lower intensity pace had an increase in overall mortality, even among people who exercised regularly. So, while walking is an exercise that everyone can do and will improve your overall health, it only happens when you walk with intensity.

Benefits of walking also includes getting and keeping a healthy weight, preventing disease and strengthening your bones. Getting your blood pumping while walking also improves your mood, your productivity and creativity. You’ll also find that you’ll come up with creative solutions to problems on your walks.

You can design several different walking programs that will raise your heart rate, keep you interested and give you all the health benefits of consistent exercise. Try walking with a partner to keep you both motivated. Increase your pace on intervals, such as between light poles or mailboxes. Slow your speed from mailbox 1-3 and then increase the pace between mailbox 3-5. Alternate the pace to keep your heart rate up and keep your interest in the walk.

Change where you walk during the week. Stay off of a running track because it can be boring to walk around in circles everyday. Change the path you take and the time of the day you walk to keep your interest.

Watch how you walk, standing straight and tall. Keep your eyes forward and your concentration on what you are doing. Resist the idea of reading while walking because your head down will throw your balance off and increase your risk of injury.

Drink plenty of water before, during and after the walk. If you are walking for more than 30 minutes you can consider bringing water with you, but otherwise won’t need to. Water will keep you hydrated and help to flush the metabolic toxins from your body.

The toughest part about developing a new fitness program is getting and keeping the habit. Try to walk between 5 and 6 days per week, giving yourself one day off each week to rest. Once you have formed the habit of walking each day you can evaluate how far and fast you are walking as well as your response to the exercise. This will help you gauge if you should be increasing your intensity to get the most benefit from the exercise.

References:

(1) PLOSone: The Relationship of Walking Intensity to Total and Cause-Specific Mortality Results from the National Walkers Health Study

http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0081098

Resources:

The Walking Site: Beginning a Fitness Walking Program

http://www.thewalkingsite.com/beginner.html

MayoClinic: Walking: Trim Your Waistline Improve Your Health

http://www.mayoclinic.org/healthy-living/fitness/in-depth/walking/art-20046261

USA Today: Walking can be a lifesaver, but many need to pick up the pace

http://www.usatoday.com/story/news/nation/2013/10/20/walking-health-speed-duration/2936233/

Chicago Tribune: Why Walking is Not Exercise

http://articles.chicagotribune.com/2011-04-14/health/chi-walking-is-it-exercise-20110414_1_fitness-expert-exercise-program-miles-per-hour-burns