SCHOOL OF WALK
Hit the pavement at the perfect pace.
A walking program, often recommended for novice athletes, is an ideal activity for aerobic exercise and improved general endurance and health. While walking is both cheap and fairly natural, we don't want to understate the importance of proper progression.
The main goal for starting any exercise program is to start at a level that does not cause injury but does produce improved health benefits. This requires knowing your starting point. Before you begin, it's best to understand why and how walking can improve your fitness.
Walking is an aerobic activity, meaning that the energy your body uses to walk comes from the use of oxygen. Because it's aerobic, walking is good for improving cardiovascular function (heart and lungs), overall circulation and blood pressure. In this way, it can also be beneficial for improving issues like high cholesterol levels. The heart and lungs become more efficient, resulting in an increased capacity to walk further and faster.
While walking, the weight of the body is moved by the legs and trunk. Muscle strength and endurance are also necessary, as well as cardiovascular health. This makes walking a weight-bearing activity. Lack of leg and trunk strength can cause severe limitations in relation to the body's ability to perform walking for fitness. If the legs aren’t strong enough to support the speed or distance needed to get cardiovascular benefit, leg strengthening exercises can help.
Building strength and endurance of the legs is quite important for a successful walking program. Both strength and walking speed and/or distance should be progressed gradually so as not to cause injury. If any new exercise is increased too quickly, the body cannot adapt fast enough to keep up. To help you safely start a walking program, we offer the following tips and exercises.
Leg Strengthening (to be done 2-3 times per week):
1. Sit to stand. Sit on the edge of a solid chair (like a kitchen or dining room chair). Keeping the stomach pulled tight, as though putting on a tight pair of pants, lean forward and slowly stand. Ideally this should be done without the use of the arms.
To sit, keep the stomach muscles pulled in and lower your rear end to the chair slowly. Touch your rear end lightly then stand again. Repeat 5-20 times. Begin with the number you can do without using your hands. Add 2-3 per week.
2. Heel raises. Stand in front of your kitchen or bathroom counter. With the knees straight, rise up on the toes slowly. Use your hands for balance if needed. Repeat 5-30 times. Again, start with the number you can do comfortably and add 2-3 each week.
Walking (to be done 2-6 days per week):
1. Start with a safe route. I suggest starting with an area close to your home or inside a large store or mall.
2. Wear comfortable, rubber sole shoes.
3. Use a timer or stop watch to determine how many minutes you are able to walk without increased pain or shortness of breath. Repeat that time for at least 2 other days that week. The next week, try again to see how long or how far you can go without pain or shortness of breath. Repeat this process until your total time reaches 30-60 minutes. After reaching 30 minutes, you can attempt going a little faster.
The most important part of any program is to get started and stick with it. If you have limitations due to pain or shortness of breath, contact your physician or medical provider. Issues such as lower back pain can be a hindrance and should be addressed.
Other Trusted Sources:
Weight-Control Information Network
PBS
Mayo Clinic
Fitness
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