Exercise Walking

If you're like the average person, you probably walk between 2,500-5,000 steps each day. While at first glance that may seem like a lot, you might want to think about adding more steps to your daily routine with an exercise walking program. Consider the benefits to your physical and mental health:

• A brisk walk increases your intake of oxygen, strengthens your heart to pump more blood, improves circulation and lowers blood pressure.
• Walking also slows development of degenerative joint disease, stops loss of bone mass in osteoporosis, and tones your muscles gently.
• Walking reduces stress, helps you keep a positive outlook and can make you feel (and look) younger and sleep more deeply and restfully.

If you are recovering from a recent injury or surgery or have a chronic condition, you may want to see your doctor before beginning a walking program. You may be able to withstand the low stress effort of walking without aggravating your condition. Walking has helped many people find relief from arthritis and back pain.

You can walk alone or with friends, almost anywhere and anytime it's convenient for you. The only equipment you need is a good pair of shoes. These should be comfortable and supportive and not cause blisters or calluses. Choose shoes that support the arch and elevate the heel slightly. There should be stiff material surrounding the heel (the heel counter), that keeps your heel from turning in or out or wobbling. The toe box should be roomy but not too long.

Starting your program

When you start your exercise program, warm up by walking as you normally would for five minutes, then pick up the pace to whatever speed gets your heart beating faster and your lungs breathing deeper. Keep up the faster pace for about 15 minutes. While you walk:

• Swing your arms.
• Keep your head up, back straight and abdomen flat.
• Point your toes straight ahead.
• Take long strides, but don’t strain.

Cool down by walking at your warm up speed again for five more minutes. Do gentle stretching exercises when you're done. Repeat this routine three or four days a week with days for rest in between. After two weeks add five minutes to the strenuous part of your walk. Keep adding five minutes every two weeks as you gradually build strength and endurance.

Commit to physical activity

When you start an exercise walking program, you are making a commitment to yourself to be more physically active. This should be a lifetime pursuit, as the major health benefits of exercise walking take place over time. Keep track of your progress as you become more physically fit and increase the intensity of your workouts. You might consider getting a pedometer (available at most sporting goods stores) that clips on your belt and automatically records every step you take. In addition to your exercise walking routine, consider ways you can build more steps into each day, such as taking stairs instead of elevators or parking your car at the far end of lots.

February 2002
Information provided by American Association of Orthopaedic Surgeons