Walk your way to fitness

One great way to begin an exercise program is to walk. Walking is easy enough – you don’t need special equipment, you don’t need fancy clothes, and you can do it anywhere, anytime. But there are a few things to keep in mind when beginning a walking program.

How far or how long do I need to walk?

You may have heard of the 10,000 steps program. Originating in Japan, the 10,000 steps was designed as a motivational tool to give people a goal of taking 10,000 steps each day. 10,000 steps adds up to about five miles. For most beginning fitness walkers, five miles a day is a bit optimistic. A beginning goal of fifteen minutes is manageable and realistic for most people. That’s about one mile, or 2000 steps. If that is easily achieved, try adding 200 steps a day (or up to 5 minutes) until you feel challenged. Work your way up gradually, adding about 500 steps or 5 minutes of walking, each week. Your end goal should be to walk 4 – 5 miles (or 10,000 steps) 4 – 6 days a week.

Do I need to walk for that amount of time every day?

For overall health, walking that time or distance on most days of the week can result in fitness gains. However, it doesn’t have to be done all at once. You can break your walks up into two 30-minute sessions, or four 15-minute sessions. Whatever your schedule allows for. The important thing is to get moving!

Can walking really improve my fitness?

Walking can not only improve your overall health, it can improve your cardiovascular conditioning and help you lose weight. Depending on your goals, you can adopt whatever program suits your needs.

General health benefits that can result from walking include a lowered risk of conditions such as diabetes, high blood pressure, and heart disease. These benefits can be realized with only 30 minutes of walking on most days of the week, at a pace that makes it difficult to talk in full sentences.

For improved cardiovascular fitness it is best to walk for 20 – 30 minutes, 3 or 4 days a week, at a pace that makes you somewhat winded but not gasping for air.

If your goal is weight loss, you should try to walk at least five days a week for 45 – 60 minutes, at a brisk pace.

Is there a "right way" and a "wrong way" to walk?

You bet! Many people are not aware of the most effective way to walk for fitness, and therefore do not use their time efficiently when walking. Here are some tips for walking:

Use good posture. Walk tall, look forward, (not at the ground) gazing about 20 feet ahead.
Bend your arms in about a 90 degree angle, as if you have a cast on each arm. Try not to clench your fists. Swing arms front to back, not side to side. Your arms should not cross your body. Swing your arms faster and your feet will follow.
Hold your abdominal muscles tight – as if you are trying to pull your belly away from a too-tight belt buckle.
Resist the urge to elongate your steps. In fact, smaller quicker steps can help you go faster.
Concentrate on landing on your heel, rolling through the step and pushing off with your toes.
Breathe naturally, trying not to force your breathing into a certain rhythm. Walk fast enough that your breathing is increased yet you are not out of breath.

Are hand weights helpful when walking?

I cringe whenever I see someone walking with hand and/or ankle weights. Hand weights are a great addition to an exercise program when used for strengthening, but the benefits gained from the extra weight are not worth the strain they put on your joints. By not using the extra weight, you will be able to walk faster and get more of a cardiovascular benefit.

Should I purchase a special pair of shoes?

If you plan to walk regularly, a good pair of shoes would be a wise investment. Walking shoes should be lightweight and have a flexible sole. A good athletic shoe store can fit you properly depending on your foot pattern or foot strike. Above all, a walking shoe should be comfortable – no "breaking in time" required!

Remember, the toughest thing about starting a fitness program is making it a habit. Give yourself a goal of exercising five days a week, and be patient with yourself. Once you have made exercise a part of your normal routine, you can reevaluate your goals. At that time you can continue with your program, decide you need to back off, or opt for a loftier goal!

Meredith Nelson, M.Ed, is the owner of PrimeTime Fitness, Inc, on Sullivan’s Island. Offering group fitness classes, PrimeTime Spin, private yoga, personal training, and monthly gym membership, Meredith divides her time between the gym on Sullivan’s Island and limited in-home training here on Daniel Island, where she resides along with her husband and two cats. Meredith can be reached with your fitness questions at 883-0101, or Meredith@primetimefit.net.