Walking
If you are planning to start a vigorous activity plan, have been sedentary for a long time, are obese, have a high risk of coronary heart disease or some other chronic health problem, see your physician for a medical evaluation before beginning a walking program.
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The advantages of walking include its convenience, practicality, and naturalness. Walking is an excellent activity for most healthy people, but especially for people who are obese and/or poorly conditioned and whose joints cannot withstand the stresses and impact of jogging. Walking is a very effective activity to work the muscle groups of the lower body: quadriceps, hamstrings, calf muscles and gluteus maximum ("gluts")1,2.
If you are serious about walking as a form of exercise consider the following guidance1,2:
- Wear supportive and flexible shoes and clothing that accommodates weather conditions and exercise intensity. Go to a reputable store with knowledgeable employees who can help you.
- If walking on a road or street, follow the rules of the road and stay in safe areas or walk during safe times
- Walk in a safe, well-lit environment, such as a school track or shopping mall
- Walk in the opposite direction as traffic and as close to the curb as possible
- Remember to keep safe by carrying a form of personal identification. And when in rural areas or the wilderness carry a cell phone or walkie-talkie
- If you are walking in the heat, take water along to prevent dehydration
- Avoid midday in extreme heat and humidity; evenings and mornings are the best times to exercise
- Before setting out on your walk, begin with a warm-up activity and some stretching.
- Begin your walk at a slow speed and gradually increase to a pace that feels comfortable for you. Swing your arms freely, keep trunk erect with a slight backward pelvic tilt, and point feet forward
- Strolling: Walking at the rate of about 3 mph with arms swinging loosely at sides.
- Aim to walk 2 miles at a brisk pace (about 30-60 minutes) every day or almost everyday
- Brisk walking: Walking at the rate of about 4 mph with energetic arm motion
- Race walking: Walking at the rate of 5 mph with quicker steps and arms at 90 degree angle
Sources of Information
- Fitness Walking. The Exercise and Physical Fitness Page. Georgia State University. Accessed December 5, 2002 at http://www.gsu.edu/~wwwfit/fitwalk.html.
- Howley, E.T., Franks, B.D. Health Fitness Instructor's Handbook. 1997. Human Kinetics. Champaign, IL. 538 pp.