Walking to Get and Stay Fit
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Walking for exercise can be a lifestyle choice that expands your social life. There are power walking clubs, fundraising walks, and vacations that feature treks in exotic destinations.
Walking is an inexpensive and accessible form of exercise, but to be effective, it’s best to make a plan and set some goals.
“If you’re just getting started, I recommend a light walk on a flat firm surface,” says physical therapist Patrick Ng, UCLA Medical Center, Santa Monica. “If you are more seasoned, I recommend brisk walking for about 150 minutes per week on flat surfaces or other terrain including sand, grass, or on an incline.”
Many Ways to Walk
Walking can be so much more than mindless motion. For example, walking in sand, especially without shoes, exercises more muscles in your feet and lower legs, which benefits balance and blood circulation, and the resistance increases cardiovascular effects. Given that sand walking is typically found along oceans, rivers, and lakes, the soothing effect of waterways also can help you feel mentally refreshed and less stressed.
Another way to intensify a walking workout is to use hand weights, which strengthen your heart and your arms. Foam-covered weights are easier to hold, and they absorb sweat. Nordic walking with hiking poles can be especially useful for walking across various terrains. Poles enable you to power up hills, ease stress on the knees when going down hills, and help improve posture and balance, too. A recent study found that Nordic pole walking can be very beneficial for cardiac rehab (see side box).
If you think walking is boring, check out 52 Ways to Walk by Annabel Streets. It offers a different way to approach a walk every week of the year. It’s filled with intriguing and motivating insights such as how walking may help improve memory, stimulate your curiosity, improve your senses, and so much more.
Injury Prevention
Avoid trips and falls by paying attention to where you are. If you’re walking outdoors, avoid distractions, such as long talks on cellphones and listening to audiobooks. Instead focus on how you walk. Ng says, “Proper walking body mechanics includes looking forward with your head up, straightening or lengthening your back, gently contracting your gluteal muscles, and walking with a “heel-to-toe” pattern by emphasizing the contact with the ground with every step.”
Treating foot issues as soon as they occur is the best way to avoid a long-term problem. Plantar fasciitis, a condition in which the bottom of the feet get tight, stiff, and painful, can occur from a lot of walking. Stretching the feet and rolling them over a tennis ball after a walk can help release tight tissue. Painful ingrown toenails also can be a problem. But that’s usually avoidable by keeping toenails trimmed and not wearing overly tight shoes (toes should be able to wiggle inside shoes).
Proper Footwear
A proper pair of shoes is essential. A good walking shoe should be:
- breathable to allow sweat to dry
- flexible enough that you can bend the sole in your hand
- cushioned, especially in the heel, to absorb impact
- lightweight to reduce heaviness on your feet
It’s best to try shoes on at the end of the day when foot size is at its maximum. A store specializing in athletic shoes can help guide you to the best pair for your needs, as can a podiatrist or sports medicine doctor.
“Exercise walking has been shown to decrease the risk of cardiovascular disease, improve cognition, and reduce osteoporosis risk,” says Ng. “It also gives people an excuse to go outside and get some sunlight, which can enhance mood.”
In addition, sunshine is a source of vitamin D, which helps boost your overall immunity.
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