Walking: The Exercise for Everybody

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BY BLUE RIDGE HEALTHCARE
FOR THE NEWS HERALD

If you want to exercise but are insecure about your ability, walking may be the activity for you. Everyone knows how to walk, and you can start at any pace or distance that suits your level of health and fitness.

“Walking is an excellent form of exercise,” said Debbie Knight, Director of the Phifer Wellness Center. “Walking increases circulation, assists in reducing resting heart rate and increases functions in your daily workday, while all along burning calories.”

Following a report of a panel of experts in 1995, the American Heart Association and many other groups endorsed a plan recommending 30 minutes a day of moderate exercise such as brisk walking. This can be done continuously or broken up into smaller segments - such as two 15-minute or three 10-minute sessions.

More recently, the Institute of Medicine said that 60 minutes a day of vigorous physical activity would be more beneficial. Walking still qualifies, however, as a good choice. It gets the muscles moving and the heart pumping for an extended period without putting excessive impact or stress on the joints or muscles.

“The key is to move,” said Knight. “One easy way is to park your car further way from the entrance to your work, grocery store, and mall. And take the stairs, no matter the number of steps to your destination.”

The most obvious benefit of walking - or any exercise - is weight control. Excess weight, like physical inactivity, is a risk factor for heart disease, diabetes and other illnesses. Each mile you walk uses up about 100 calories, so 20 miles of walking a week adds up to more than half a pound of weight lost (or not gained). Faster walking (or jogging) allows you to cover more miles in the same amount of time, and there is some extra benefit from the intensity.

The most significant advantage from greater intensity may be to the cardiovascular system. Exercise that gets the heart beating fast enough to speed up your breathing and produce at least a little sweat strengthens the heart muscle and improves the health of the blood vessels, making them more pliant and less likely to accumulate fatty plaque deposits.

Sustained exercise also speeds the body’s metabolism and makes it more efficient at using energy, decreasing the risk of insulin resistance and diabetes.

The great thing about walking as an exercise is that you don’t have to do anything to prepare yourself. Just put on your shoes and start walking. You don’t want to walk in dress shoes, of course, and there are special shoes designed for walkers. Most individuals, however, do perfectly fine with casual or running shoes, as long as they’re comfortable.

If you’re overweight and have been sedentary for several years, even a little bit of walking will produce results. But eventually, you’ll want to increase your speed until you’re able to walk a mile in 15 or 20 minutes.

A good measure of intensity is the talk test. You should be walking slow enough that you can carry on a conversation but not so slow that you can sing. You’ll get more benefit if you vary the intensity occasionally or include some steep hills or steps in your route.

Whatever your overall pace, take it easy for the first five minutes or so to warm up and slow down again at the end for a cool down. Gentle stretching after a walk will make you less likely to have sore muscles the next day.

As with any exercise, take it gradually as you increase distance and intensity. The greatest benefits come when you’re able to walk 20 miles or more a week at a brisk pace.

As you walk, maintain a comfortable upright posture with your neck, back and shoulders relaxed. Gently pull in your abdominal muscles, and maintain a slight, natural arch in your back. Bend your arms to about 90 degrees and swing them to propel yourself forward.

Of all physical activities, walking is probably the most natural. Walk by yourself, with your dog or with a group of friends. Walk with a purpose or simply to enjoy the scenery.

For more information, call the Phifer Wellness Center at 580-6600 or visit the Web site at PhiferWellness.com.

The second largest employer in Burke County, Blue Ridge HealthCare serves a four-county area and includes Grace and Valdese hospitals, Blue Ridge Home HealthCare, Grace Heights and College Pines Health & Rehabilitation Centers, Grace Ridge Retirement Community, Phifer Wellness Center and a number of physician practices.