Walking your Way to a Healthy Lifestyle
By Susan Mann, MA, LPT, CSTS, CGFI
Licensed Physical Therapist
Certified Strength Training Specialist
Certifed Golf Fitness Instructor
Certfied Pilates Instructor
Exercise is an important aspect of our lives. The warm climate allows for an opportunity to walk anytime of the year, but avoid walking in the mid day heat. Walking is a simple way to improve circulation, build the heart muscles, improve muscle tone, and to lose weight.
Walking along the beach, or in your neighborhood, are pleasant and relaxing experiences. When on the beach, watching the waves, and feeling the cool ocean breezes, can uplift the spirit.
There is more to walking than meets the eye. To optimize your walking experience prepare yourself for the activity by dressing with loose clothing, hat, sunglasses, sunscreen, supportive walking shoes, moisture absorbing socks, and UV protective clothing . If you aren't used to walking in the sand, beware of your calf muscles, and watch your feet to avoid cuts from shells. Wearing proper shoes, and breaking yourself in to "sand walking" will avoid sore calfs the next day.
Other items such as a pedometer, available at local sporting goods stores, will help you determine how far you are walking. Wear a watch to determine how long it takes you to get where you are going, and to monitor your heart rate. Special watches are available to monitor your heart rate, so you don't have to count your pulse by hand.
Aerobic walking will provide you with health benefits such as reducing cholesterol, building heart muscles, muscular endurance, and loosing weight. Make sure you measure your heart rate (pulse) before walking, during, and after walking. A commonly used formula is (220-age) times 60%-85% giving you, your target heart rate, the heart rate you are aiming for when warmed up and walking at a brisk pace. Sixty percent would be suitable for deconditioned individuals, whereas 85% is suitable for more fit individuals. Consult with your physician prior to starting your exercise program. Start with walking for as little as 5 minutes, and then gradually increase your time to 10, 15, and 20, up to 40 minutes of walking. Start walking at a normal pace, and then gradually increase your speed to a brisk pace, without being short of breath.
To loose weight you need to exercise at least 40 minutes per day 5-6 days per week, along with a healthy diet. Make sure you build yourself up to the 40 minutes gradually.
Other issues are your prior health condition, such as arthritic joint problems. Even though walking is considered good for you, when your joints are sore, or out of alignment walking could aggravate the symptoms, as well as walking on uneven surfaces with back pain (walking on the beach). Other activities might be more beneficial, such as walking in the swimming pool, reducing joint stress.
One item often overlooked is your postural alignment. Make sure you stand tall, and distribute the weight through the whole foot between the base of the big toe, little toe, and heel. Stand tall, and gently pull the abdomen in, lift the rib cage, pull the shoulders back and down, and rest the head and neck over the shoulders. You can add rhythmic deep breathing into the walking to improve efficiency of oxygen exchange in the cells, increasing your endurance and tolerance for walking. Make sure your body is aligned and through the feet, ankles, knees, hips, pelvis, torso, and head and neck for efficient and pain free use of the muscles. Strengthening the muscles in alignment ,will align the joints through out the body for optimum health and fitness.
