Often dismissed in the past as being "too easy" to be taken seriously, walking recently has gained new respect as a means of improving physical fitness. Studies show that, when done briskly on a regular. schedule, it can improve the body's ability to consume oxygen during exertion, lower the resting heart rate, reduce blood pressure, and increase the efficiency of the heart and lungs. It also helps burn excess calories.
Since obesity and high blood pressure are among the leading risk factors for heart attack and stroke, walking often protection against two of our major killers.
Walking burns approximately the same amount of calories per mile as does running, a fact particularly appealing to those who find it difficult to sustain the jarring effects of long distance jogging. Brisk walking one mile in 15 minutes burns just about the same number of calories as jogging an equal distance in 81/2 minutes. In weight-bearing activities like walking, heavier individuals will burn more calories than lighter persons. For example, studies show that a 110-pound person burns about half as many calories as a 216-pound person walking at the same pace for the same distance.
Although increasing walking speed does not burn significantly more calories per mile, a more vigorous walking pace will produce more dramatic conditioning effects. When looking at the benefits to heart/lung endurance, how far one improves depends on his/her initial fitness level. Someone starting out in poor shape will benefit from a slow speed of walking whereby someone in better condition would need to walk faster and/or father to improve. Recent studies show that there are also residual benefits to vigorous exercise. For a period of time after a dynamic workout, one's metabolism remains elevated above normal which results in additional calories burned.
In some weight-loss and conditioning studies, walking actually has proven to be more effective than running and other more highly-touted activities. That's because it's visually injury-free and has the lowest dropout rate of any form of exercise.
Like other forms of exercise. walking appears to have a substantial psychological payoff. Beginning walkers almost invariably report that they feel better and sleep better, and that their mental outlook improves.
Walking also can exert a favorable influence on personal habits. For example, smokers who begin walking often cut down or quit. There are two reasons for this. One, it is difficult to exercise vigorously if you smoke, and two, better physical condition encourages a desire to improve other aspects of one's life.
In cold weather, it's better to wear several layers of light clothing than one or two heavy layers. The extra layers help trap heat, and they are easy to shed if you get too warm. A wool watch cap or ski cap also will help trap body heat and provide protection for the head in very cold temperatures.
Most physicians recommend annual physical examinations for persons over 40 or 45 years of age. Also, if you have high blood pressure or other cardiovascular problems, you should consult your physician before beginning any kind of exercise program.
No one can tell you exactly how far or how fast to walk at the start, but you can determine the proper pace and distance by experimenting. We recommend that you begin by walking for 20 minutes at least four or five times a week at a pace that feels comfortable to you. If that proves to be too tiring, or too easy, reduce or lengthen your time accordingly.
Some very old people and some people who are ill begin by walking for one or two minutes, resting a minute, and repeating this cycle until they begin to be fatigued. Where you have to start isn't important; it's where you're going that counts.
As your condition improves, you should gradually increase your time and pace. After you have been walking for 20 minutes several days a week for one month, start walking 30 minutes per outing. Eventually, your goal should be to get to the place where you can comfortably walk three miles in 45 minutes, but there is no hurry about getting there.
The speed at which you walk is less important than the time you devote to it, although we recommend that you walk as briskly as your condition permits. It takes about 20 minutes for your body to begin realizing the "training effects" of sustained exercise.
The "talk test" can help you find the right pace. You should be able to carry on a conversation while walking. If you're too breathless to talk, you' re going too fast.
The more often you walk, the faster you will improve. Three workouts a week are considered to be a "maintenance level" of exercise. More frequent workouts are required for swift improvement.
Don't try to compete with others when walking. Even individuals of similar age and build vary widely in their capacity for exercise. Your objective should be to steadily improve your own performance, not to walk farther or faster than someone else.
The most important thing is simply to set aside part of each day and walk. No matter what your age or condition, it's a practice that can make you healthier and happier.
Source: The President's Council on Physical Fitness and Sports