Special Report on Walking

Walking as an exercise can help relieve tension and enhance a persons general attitude toward life. Walking is well known as an effective weight control exercise.

A moderate pace of 4 miles per hour burns approximately 5 calories per minute, or 300 to 400 calories per hour. Taking a brisk walk before a meal may decrease your appetite.

Walking keeps the body energized and promotes physical fitness. It is an exercise that benefits:

Heart: Allows the heart to pump blood more efficiently.  During vigorous and prolonged exercises, such as walking, the heart beats more rapidly, helping to strengthen the heart muscle. A strong heart muscle can help lower high blood pressure and reduce the risk of heart attack or stroke.

Lungs: Helps the lungs develop a greater capacity. Eases breathing and improves the entire respiratory system.

Muscles: Helps tone muscles in legs, thighs, and abdomen.

Bones: Strengthens bones, enhances physical endurance, and improves balance. Walking can help retard bone loss-osteoporosis-which is especially important for women and older adults.

Blood: Walking causes calf muscles to contract, increasing circulation.

Getting Started

Set a goal for the pace you would like to achieve, but start slowly. Take your pulse during each walk to determine your heart rate: Put the first and second fingers of your right hand on the radial artery of the inner wrist of your left hand.  Count the number of beats in 6 seconds and multiply by 10 (equals heart beats per minute.) Take your pulse 5 minutes into your walk, and again just before you end your walk.

Do not expect to walk 10 miles the first time out. Start slowly. Walking, like any vigorous exercise, requires moderation until the body has built up some stamina.

Begin by walking at a relaxed pace for 10 minutes, working up to 20 minutes every other day at a brisk pace. After you have been walking briskly for 20 minutes 3 days a week for 1 month, increase your walking time to 30 minutes. Repeat 30-minute walks 4 or 5 times a week.

Do’s and Don’ts

Wear comfortable, lightweight, and flexible shoes with sufficient arch support and cushioning for the bottom of your feet.

-  Do allow one-fourth to one-half inch of space between the longest toe and the tip of the shoe. This will give your feet room to expand while walking.

-  Don’t wear shoes made of material that prevents your feet from “breathing.” The best shoe materials are leather, canvas, and nylon mesh

-  Don’t ignore the elements when walking outdoors. In summer, wear a hat or visor to protect your head and face from the sun. light colored, loose-fitting clothes are best in hot weather. In winter, wear several layers of clothing to trap heat between layers.

-  Before setting off on the days walk, be sure to warm up first.  Walk slowly for about 5 minutes and then gradually build up your exercise pace.  Starting slowly allows the bodies temperature, pulse rate, and respiratory rate to increase gradually, reducing the chance of injury.

-  After each days walk, examine feet for red spots and tenderness that could signal the beginning of a blister. Cover with moleskin to help prevent further irritation. Never pop a blister; it can become infected.

-  If you feel heel pain or discomfort in the knees and lower back, it could be the result of pressure exerted on these areas when walking on hard surfaces without proper cushioning in your shoes.  This pressure is called food shock and can be alleviated with insoles.

Remember to cool down after a vigorous workout or long brisk walk.  Blood tends to pool in the legs after exercise and can deprive the body of much-needed oxygen. A gradual cool down, including a slow 3 to 5 minute walk and stretching, will help pump blood back up to the body where it is needed.

If you would like to learn more about enhancing your lifestyle and well being through walking, or if you have any questions about the information please call Unlimited Wellness Institute 702-920-6556