THE BENEFITS OF WALKING
There’s no physical activity more natural than walking. And I can’t think of any activity better for our overall health. Still, I usually save going out for a long walk for the times I can’t run or bike because of an injury. For instance, a few days ago I stubbed my little toe so hard that I broke it. Running would be a hindrance to it’s healing and getting into my bike shoe was painful. After I splinted it to the adjoining toe the next day, I was able to get into my walking shoes and take Charlie, our dog, for a half-hour stroll. And now while the toe takes it own good time to heal, I’m walking more than usual, trying to get in at least 30 minutes per day.
I’d forgotten how enjoyable a nice long stroll could be. I don’t have to drive over to the bike path where I usually run and I don’t have to pump my tires and change into my gear to bike. I just walk out the front door and head down the street or up the hill in back of my house or wherever. Now, I’ve done a bit of online reading on the many benefits of walking as a moderate exercise. I’ll share what I’ve found.
First, here are a few excerpts from the July 18, 2018 updated Harvard University article Walking: Your steps to health
Aerobics, walking and health
Aerobic exercise training is indeed the best way to score well on a treadmill test that measures aerobic capacity. It is excellent preparation for athletic competition. And it’s great for health. But intense workouts carry a risk for injury, and aerobic exercise is hard work. Although the aerobic doctrine inspired the few, it discouraged the many.
Running is the poster boy for aerobic exercise. With some preparation and a few precautions, it really is splendid for fitness and health. But it’s not the only way to exercise for health. Perhaps because they’ve seen so many hard-breathing, sweat-drenched runners counting their pulse rates, ordinary guys often assume that less intense exercise is a waste of time. In fact, though, moderate exercise is excellent for health — and walking is the poster boy for moderate exercise.
Like other forms of regular moderate exercise, walking improves cardiac risk factors such as cholesterol, blood pressure, diabetes, obesity, vascular stiffness and inflammation, and mental stress. And if cardiac protection and a lower death rate are not enough to get you moving, consider that walking and other moderate exercise programs also help protect against dementia, peripheral artery disease, obesity, diabetes, depression, colon cancer, and even erectile dysfunction.
Walking vs. running
Walking is not simply slow running; competitive racewalkers can zip by recreational joggers. The difference between the two is not based on pace. At any speed, walkers have one foot on the ground at all times, but runners are entirely airborne during some part of every stride. As the pace increases, the percentage of each stride that is airborne increases; competitive runners have “hang times” of about 45%.
What goes up must come down. That’s why running is a high-impact activity. Each time they land, runners subject their bodies to a stress equal to about three times their body weight. In just one mile, a typical runner’s legs will have to absorb more than 100 tons of impact force. It’s a testament to the human body that running can be safe and enjoyable. At the same time, though, it’s a testament to the force of gravity that walkers have a much lower (1% to 5%) risk of exercise-related injuries than runners (20% to 70%).
And here are suggestions from the Mayo Clinic Staff in the article Walking: Trim your waistline, improve your health
Consider your technique
Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here’s how you’ll look when you’re walking:
- Your head is up. You’re looking forward, not at the ground.
- Your neck, shoulders and back are relaxed, not stiffly upright.
- You’re swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
- Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
- You’re walking smoothly, rolling your foot from heel to toe.
The faster, farther and more frequently you walk, the greater the benefits.
Plan your routine
As you start your walking routine, remember to:
- Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock.
- Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
- Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.
- Stretch. After you cool down, gently stretch your muscles. If you’d rather stretch before you walk, remember to warm up first.
Stay motivated
Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:
- Set yourself up for success. Start with a simple goal, such as, “I’ll take a 10-minute walk during my lunch break.” When your 10-minute walk becomes a habit, set a new goal, such as, “I’ll walk for 20 minutes after work.” Find specific times for walks. Soon you could be reaching for goals that once seemed impossible.
- Make walking enjoyable. If you don’t enjoy solitary walks, ask a friend or neighbor to join you. If groups invigorate you, join a health club. You might like listening to music while you walk.
- Vary your routine. If you walk outdoors, plan several different routes for variety.
- Take missed days in stride. If you find yourself skipping your daily walks, don’t give up. Remind yourself how good you feel when you include physical activity in your daily routine, and then get back on track.
I’ll return to my running and biking in a few days. Hopefully, I’ll still find time to get in some regular walks. Hey, there’s always Charlie who needs walking—and as far as he’s concerned, the longer the walk the better.