Guide To Diets

What makes a walk a workout? It’s largely a matter of pace and distance. When you are walking to exercise, you don’t stroll, stop to window shop or visit. You move out at a steady clip that is brisk enough to make your heart beat faster and to cause you to breathe more deeply.

Here are some tips to help you to develop a good walking style:

• Keep your head erect and back straight and let your arms swing loosely at your sides.
• Stay relaxed, breathe deeply and take comfortable steps.
• Always land on your HEEL and roll forward, finally pushing off the ball of your foot. Walking flat-footed or on the balls of your feet may cause fatigue or soreness.
• Your toes should point straight ahead. “Toeing-in” and “toeing-out” are inefficient ways of walking and may aggravate or contribute to leg/hip joint problems.
• Questions about how far, how fast and how often you should walk can be answered by listening to your body. 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. If you’ve been inactive for a long time, it will take time to get into shape. Build up slowly. Try to set goals-otherwise you will be tempted to push yourself too far too quickly and exercise will cease to be enjoyable.

How far? You may want to start walking for just a few minutes and then gradually increase the time. (Note the sample walking program.) Walking needs to be done for at least 30 minutes if your body is to achieve any “training effect.”

How fast? The speed at which you walk is less important than the time you devote to it, although it is recommended that you walk as briskly as your condition permits. The “talk test” can help you find the right pace. You should be able to carry on a conversation while walking. If you are too breathless to talk, you’re going too fast. When walking, should you develop dizziness, pain, nausea or other unusual symptoms, slow down or stop. If your problem persists, see your physician before walking again.

How often? Regularity is the key. To be effective, most authorities agree that you should walk five to six times a week to lose weight.

Warm-up and cool-down: Begin each session with five to ten minutes of stretching exercises for the head, arms, shoulders, legs and ankles. These exercises will give your body a chance to limber up, get your circulation going and loosen up muscles and joints. All stretching should be done slowly without bouncy, jerky motions.

After exercising, slow down gradually by walking slowly. If you have been walking briskly or jogging, repeat your stretching and limbering exercises to loosen up your muscles.

Footnote: A good pair of shoes is the only special equipment required for walking. Choose a shoe that is comfortable and provides good support. Cushioned shoes with a slightly elevated heel and arch supports are preferable. Good running shoes are good walking shoes.

Select loose, comfortable clothes for your walks. In cold weather, it’s better to wear several layers of light clothing than one or two heavy layers. The extra layers help to trap heat, and they are easy to shed if you get too warm. To maintain the proper body heat, always wear a cap during cold weather.

Guidelines
Here are a few hints to help you develop a walking program:

1. Warm up before you begin, paying special attention to stretching the backs of the legs and thighs. Also, be sure to cool down slowly.
2. Don’t push yourself. If you get tired, slow down. Try the “talk test.” If you are too breathless to carry on a conversation, you’re going too fast!
3. Walk regularly. If you don’t exercise at least three times a week, you won’t experience as many of the benefits of regular physical activity as you could, or make as much progress.
4. Watch out for dogs and cars. Wear light-colored clothes or a reflecting band during darkness so that drivers can see you. Face oncoming traffic and do not assume that drivers will notice you on the roadway.

Prepared by Michael H. Bradshaw , Extension Specialist, Health and Safety

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