By: DR. MATT SMITH, On Call
09/22/2008

Whether enjoying the wonder of nature, or simply the company of a friend, walking can be a healthy, invigorating experience.

Benefits of walking

Except for a good pair of walking shoes, walking requires virtually no equipment. Walking improves cardiovascular endurance, tones muscles of the lower body, reduces the risk of heart disease and burns calories.

Selecting Shoes

Make sure the shoes you purchase fit properly. The balls of your feet should rest at the point where the toe end of the shoe bends during walking.

Select shoes with plenty of cushioning in the soles to absorb the impact.

Shop for sneakers at the end of the day or after a workout, when your feet are generally at their largest. Wear the type of socks you usually wear during exercise.

When trying on shoes, be sure to wear them for at least 10 minutes at the store.

Replace your shoes after you’ve walked between 300 and 500 miles in them.

Getting started

To increase your longevity, try to walk for 30 minutes five days per week.

To be considered “active,” try to take 10,000 steps each day. Wearing a pedometer is an easy way to track your progress.

Consult your doctor of chiropractic before beginning any exercise program. Begin slowly with a walk of perhaps half a mile at a pace that does not cause discomfort. After two weeks, start to increase the pace and length of walking.

Eventually, depending on your age, you can build your “target” heart rate/pulse to 120 to 140 beats per minute, achieved by walking at about 3 and 4 miles per hour, respectively.

Walking tips

Move your arms freely, in coordination with the opposite leg.

Don’t stoop your head or look down as you walk. This will challenge the normal forward curve of your neck, which, in turn, will cause you to carry your weight improperly.

Don’t carry weights or dumbbells while walking. They’re better used as a separate part of your exercise regimen.

Expect a little soreness in the thighs and calves for the first week or two. Stretching your calves and hamstrings after walking will help loosen tight muscles.

Walk briskly, with “purpose.” Simply sauntering, while relaxing and enjoyable, is not an effective cardiovascular exercise.

Dr. Matt Smith is a member of the American Chiropractic Association. His articles appear monthly in the Saratogian.

©The Saratogian 2008

Saratogan

Source: BC Book Reviews

The Complete Guide to Walking for Health, Weight Loss, and Fitness - A 52-Week Plan for Increased Energy and A Longer, Healthier Life
by Mark Fenton

Review Written by Lynda Lippin
Published September 13, 2008

I am often asked about what I consider to be the best form of exercise, especially for new exercisers. And while I extol the benefits of Pilates, I also realize that for many people even having to buy a mat or learn a new way of moving is too complex.

So I usually recommend walking. It’s cheap (and can even save you money on gas, taxi, or public transportation), easy, requires no special equipment other than a pair of good shoes, can be done anywhere (inside, outside, rain or shine), and helps your stamina, endurance, cardiovascular fitness, and bone density. Really, there isn’t much more you can ask for in an exercise!

Mark Fenton has been called “America’s reigning guru of walking” for good reason. One, his style is approachable and easy to read and understand; two, he has all the scientific data to back up his claims about walking; three, he offers many different walking programs from basic to hills to racewalking. No matter what your fitness level you can open this book and find the perfect starting point for your walking program and then follow your progression every week.

But this book is not just about walking. Fenton manages to slip in some core strengthening, some light weight work, and other exercise activities that will help you get even stronger and more flexible as you continue walking. He also offers diet and nutrition strategies and discusses the role of walking in weight loss, diabetes control, heart health, cancer prevention, and emotional well being. Throughout he offers inspirational real life stories from walkers of all ages and backgrounds, such as diabetic Carol Thompson, 69 year old Mel Smagorinsky, commuter Kristen Trebeche, and rookie marathoner Amy Dawson.

From how to pick out a good pair of walking shoes (and why running shoes are not a good option) to how to buy a good treadmill, from the best walking baby strollers to the most comfortable yet functional backpacks, from heart rate monitors to pedometers, from how to burn more calories to how to stretch after your walk, this book answers every possible question and concern you may have about walking and fitness.

If you want to start a walking program at any age or fitness level The Complete Guide to Walking is a must-have book that you will refer to and use for years. Buy it, use it, and help make the world a healthier happier walking friendly place!