Walking for wellness is a fantastic way to enhance your life. It increases the endorphins released in your body which gives you a greater feeling of well-being. Walking strengthens and tones your whole body, is weight bearing so it's good for your bones, can be done at any speed or distance, and is readily available to most people. Making the decision to do such an enjoyable, flexible type of exercise can be one of the best health decisions you will ever make. Although moist people do not need a doctor’s approval to begin a walking program, some do – so I’m adding those cautions as necessary, and am recommending a slow build to time and distance walked. Use your best judgment.
THE BASICS
A pedometer is a great addition to your program – get one with a window big enough to see clearly, and which is easy to program.
If you enjoy walking barefoot and can safely do so where you live, walking doesn’t require special clothes.
If you like or need to walk in shoes, invest in a decent pair that supports your arch, doesn’t slip at the heel or ball of the foot, and doesn’t rub anywhere. Materials are so good now that a shoe should not require much, if any, breaking in – so it should feel comfortable from the beginning.
How long or far should you walk? If you’re just starting out, check with your doctor first to be sure you can tolerate a mild walking routine. Let’s say you start at 1/10 of a mile. Walk at a comfortable pace for 1/5 of a mile, turn around and walk back. Not exciting? You’ll be building up in no time!
Adding time/distance – when your initial distance is easy to do, add 1/10 of a mile every week. If you find this is too slow a pace, and you’re not having any problems, add at a faster rate if your doctor OK’s it.
Look around, enjoy your surroundings, and smile! Seems like an odd recommendation for an exercise routine, but choosing to take pleasure in what you’re doing enhances the whole experience, adding a spiritual dimension that is in itself very rewarding.
When you get up to about 2 miles per session, you may want to add speed. Some people have to cut back on distance a little at this point, because with speed comes a greater need to pay attention to conformation and coordination, and a greater expenditure of energy.
CONFORMATION AND COORDINATION
Many people use a long stride when walking, striking on their heels and rolling forward. While this is certainly effective, it can be hard on your body because the ‘strike’ reverberates all the way up your leg to your hip, and often causes painful shin splints in addition to possible joint damage.
A different way of walking involves a rolling motion. Imagine walking in deep sand, where you have to push off from the ball of your foot, so the motion propels you forward as you roll through to the other foot. The stride is a little shorter, and the strike is more gentle to your body. You should feel the muscles in your legs connecting all the way from your ankle to your hips, but should not feel any strike reverberation.
You’re not 'stepping' as much as you are shifting (rolling) from one step to the next.
Inthis style of walking your body is fairly erect, not bent over, and your feet are actually under or slightly behind your torso. This walk takes practice – but is well worth the payoff in leg strengthening and toning, butt-busting, and abs trimming!
In either style of walking, swinging your arms gently as you walk enhances your balance, increases flexibility, further tones your abs, and can add to the total calories burned in your workout. Swing gently at first.
If you want to strengthen and tone your arms, concentrate on using your triceps to press back for 50 or 100 steps. Then focus on pressing forward with your biceps for 50 or 100 steps. In 2 or 3 workouts you’ll feel a change in those muscles!
Walking can be increased to running for anyone who develops the stamina, doesn’t have joint problems, and has their doctor’s approval. Use the same shorter, erect, rolling movement – just do it faster! Start with a pace and distance that is easy, build slowly, and ENJOY!
Alternating between brisk walking and running in each session contributes to calories burned, so feel free to do both!
I hope to have inspired some of you to get out and walk! Let me know how you design your walks to achieve the success you're looking for!
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Contributor's Note
This article is designed for the beginning exercise walker, and for those looking for a more gentle way to walk for fitness.
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