Walking
for Exercise and Pleasure
from
The President's Council on Physical Fitness and Sports
Walking is easily the
most popular form of exercise. Other activities generate more conversation and
media coverage, but none of them approaches walking in number of participants.
Approximately half of the 165 million American adults (18 years of age and
older) claim they exercise regularly, and the number who walk for exercise is
increasing every year.
Walking is the only
exercise in which the rate of participation does not decline in the middle and
later years. In a national survey, the highest percentage of regular walkers
(39.4%) for any group was found among men 65 years of age and older.
Unlike tennis, running,
skiing, and other activities that have gained great popularity fairly recently,
walking has been widely practiced as a recreational and fitness activity
throughout recorded history. Classical and early English literature seems to
have been written largely by men who were prodigious walkers, and Emerson and
Thoreau helped carry on the tradition in America. Among American presidents,
the most famous walkers included Jefferson, Lincoln, and Truman.
Walking today is riding a
wave of popularity that draws its strength from a rediscovery of walking's
utility, pleasures, and health-giving qualities. This booklet is for those who
want to join that movement.
Walking:
The Slower,
Surer Way to Fitness
People walk for many
reasons: for pleasure ... to rid themselves of tensions ... to find solitude
... or to get from one place to another. Nearly everyone who walks regularly
does so at least in part because of a conviction that it is good
exercise.
Often dismissed in the
past as being "too easy" to be taken seriously, walking recently has gained new
respect as a means of improving physical fitness. Studies show that, when done
briskly on a regular. schedule, it can improve the body's ability to consume
oxygen during exertion, lower the resting heart rate, reduce blood pressure,
and increase the efficiency of the heart and lungs. It also helps burn excess
calories.
Since obesity and high
blood pressure are among the leading risk factors for heart attack and stroke,
walking often protection against two of our major killers.
Walking burns
approximately the same amount of calories per mile as does running, a fact
particularly appealing to those who find it difficult to sustain the jarring
effects of long distance jogging. Brisk walking one mile in 15 minutes burns
just about the same number of calories as jogging an equal distance in 81/2
minutes. In weight-bearing activities like walking, heavier individuals will
burn more calories than lighter persons. For example, studies show that a
110-pound person burns about half as many calories as a 216-pound person
walking at the same pace for the same distance.
Although increasing
walking speed does not burn significantly more calories per mile, a more
vigorous walking pace will produce more dramatic conditioning effects. When
looking at the benefits to heart/lung endurance, how far one improves depends
on his/her initial fitness level. Someone starting out in poor shape will
benefit from a slow speed of walking whereby someone in better condition would
need to walk faster and/or father to improve. Recent studies show that there
are also residual benefits to vigorous exercise. For a period of time after a
dynamic workout, one's metabolism remains elevated above normal which results
in additional calories burned.
In some weight-loss and
conditioning studies, walking actually has proven to be more effective than
running and other more highly-touted activities. That's because it's virtually
injury-free and has the lowest dropout rate of any form of exercise.
Like other forms of
exercise. walking appears to have a substantial psychological payoff. Beginning
walkers almost invariably report that they feel better and sleep better, and
that their mental outlook improves.
Walking also can exert a
favorable influence on personal habits. For example, smokers who begin walking
often cut down or quit. There are two reasons for this. One, it is difficult to
exercise vigorously if you smoke, and two, better physical condition encourages
a desire to improve other aspects of one's life.
In addition to the
qualities it has in common with other activities, walking has several unique
advantages. Some of these are:
Almost everyone can do
it.
You don't have to take
lessons to learn how to walk. Probably all you need to do to become a serious
walker is step up your pace and distance and walk more often.
You can do it almost
anywhere.
All you have to do to
find a place to walk is step outside your door. Almost any sidewalk, street,
road, trail, park, field, or shopping mall will do. The variety of settings
available is one of the things that makes walking such a practical and
pleasurable activity.
You can do it almost
anytime.
You don't have to find a
partner or get a team together to walk, so you can set your own schedule.
Weather doesn't pose the same problems and uncertainties that it does in many
sports. Walking is not a seasonal activity. and you can do it in extreme
temperatures that would rule out other activities.
It doesn't cost
anything.
You don't have to pay
fees or join a private club to become a walker. The only equipment required is
a sturdy, comfortable pair of shoes.
Walking for Physical
Fitness
What makes a walk a
workout? It's largely a matter of pace and distance. When you' re walking for
exercise, you don't saunter, stroll, or shuffle. Instead, you move out at a
steady clip that is brisk enough to make your heart beat faster and cause you
to breathe more deeply.
Here are some tips to
help you develop an efficient walking style:
Hold head erect and keep
back straight and abdomen flat. Toes should point straight ahead and arms
should swing loosely at sides.
Land on the heel of the
foot and roll forward to drive off the ball of the foot. Walking only on the
ball of the foot, or in a flat-footed style, may cause fatigue and
soreness.
Take long, easy strides,
but don't strain for distance. When walking up or down hills, or at a very
rapid pace, lean forward slightly.
Breathe deeply (with
mouth open, if that is more comfortable).
What to Wear When
Walking
A good pair of shoes is
the only "special equipment" required by the walker. Any shoes that are
comfortable, provide good support, and don't cause blisters or calluses will
do, but here are some suggestions to help you make your selection:
- Good running shoes
(the training models with heavy soles) are good walking shoes, as are some of
the lighter trail and hiking boots and casual shoes with heavy rubber or crepe
rubber soles.
- Whatever kind of shoe
you select, it should have arch supports and should elevate the heel one-half
to three-quarters of an inch above the sole of the foot.
- Choose a shoe with
uppers made of materials that "breathe," such as leather or nylon
mesh.
Weather will dictate the
rest of your attire. As a general rule, you will want to wear lighter clothing
than temperatures seem to indicate. Walking generates lots of body heat.
In cold weather, it's
better to wear several layers of light clothing than one or two heavy layers.
The extra layers help trap heat, and they are easy to shed if you get too warm.
A wool watch cap or ski cap also will help trap body heat and provide
protection for the head in very cold temperatures.
Walking Poses Few Health
Risks
If you are free of
serious health problems, you can start walking with confidence. Walking is not
as strenuous as running, bicycling, or swimming and consequently involves
almost no risk to health. Of course, this statement assumes that you will
exercise good judgment and not try to exceed the limits of your
condition.
Most physicians recommend
annual physical examinations for persons over 40 or 45 years of age. Also, if
you have high blood pressure or other cardiovascular problems, you should
consult your physician before beginning any kind of exercise program.
Warmup and Conditioning
Exercises
Walking is good exercise
for the legs, heart, and lungs, but it is not a complete exercise program.
Persons who limit themselves to walking tend to become stiff and inflexible,
with short, tight muscles in the back and backs of the legs. They also may lack
muscle tone and strength in the trunk and upper body. These conditions can lead
to poor posture and chronic lower-back pain, a problem that partially cripples
or disables thousands of middle-aged and older Americans.
The exercises that follow
are designed to increase flexibility and strength and to serve as a "warmup"
for walking. Always do the exercises before walking.
Stretcher
Stand facing wall arms' length away. Lean forward and place palms of hands
flat against wall, slightly below shoulder height. Keep back straight, heels
firmly on floor, and slowly bend elbows until forehead touches wall. Tuck hips
toward wall and hold position for 20 seconds. Repeat exercise with knees
slightly flexed.
Reach and Bend
Stand erect with feet shoulder-width apart and arms extended over head.
Reach as high as possible while keeping heels on floor and hold for 10 counts.
Flex knees slightly and bend slowly at waist, touching floor between feet with
fingers. Hold for 10 counts (If you can't touch the floor, try to touch the
tops of your shoes.) Repeat entire sequence 2 to 5 times.
Knee Pull
Lie flat on back with legs extended and arms at sides. Lock arms around legs
just below knees and pull knees to chest, raising buttocks slightly off floor.
Hold for 10 to 15 counts. (If you have knee problems, you may find it easier to
lock arms behind knees.) Repeat exercise 3 to 5 times.
Situp Several
versions of the sit-up are listed in reverse order of difficulty (easiest one
listed first, most difficult one last). Start with the sit-up that you can do
three times without undue strain. When you are able to do 10 repetitions of the
exercise without great difficulty, move on to a more difficult version.
- Lie flat on back with
arms at sides, palms down, and knees slightly bent. Cud head forward until you
can see past feet, hold for three counts, then lower to start position.
Repeat exercise 3 to 10 times.
- Lie flat on back with
arms at sides, palms down, and knees slightly bent. Roll forward until upper
body is at 45-degree angle to floor, then return to starting position.
Repeat exercise 3 to 10 times.
- Lie flat on back with
arms at sides, palms down, and knees slightly bent. Roll forward to sitting
position, then return to starting position. Repeat exercise 3 to 10
times.
- Lie flat on back with
arms crossed on chest and knees slightly bent. Roll forward to sitting
position, then return to starting position. Repeat exercise 3 to 10
times.
- Lie flat on back with
hands laced in back of head and knees slightly bent. Roll forward to sitting
position, then return to starting position. Repeat exercise 3 to 15
times.
How Far?. . . How Fast?.
. . How Soon?
Now that you have decided
to begin walking for exercise, you may be shocked at how poor your condition
is. If at first you have difficulty in meeting the standards suggested here,
don't be discouraged. You can systematically build your stamina and strength
back to acceptable levels. Patience is the key to success. Some experts say
that it takes a month of reconditioning to make up for each year of physical
inactivity.
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. We recommend that you begin by
walking for 20 minutes at least four or five times a week at a pace that feels
comfortable to you. If that proves to be too tiring, or too easy, reduce or
lengthen your time accordingly.
Some very old people and
some people who are ill begin by walking for one or two minutes, resting a
minute, and repeating this cycle until they begin to be fatigued. Where you
have to start isn't important; it's where you're going that counts.
As your condition
improves, you should gradually increase your time and pace. After you have been
walking for 20 minutes several days a week for one month, start walking 30
minutes per outing. Eventually, your goal should be to get to the place where
you can comfortably walk three miles in 45 minutes, but there is no hurry about
getting there.
The speed at which you
walk is less important than the time you devote to it, although we recommend
that you walk as briskly as your condition permits. It takes about 20 minutes
for your body to begin realizing the "training effects" of sustained
exercise.
The "talk test" can help
you find the right pace. You should be able to carry on a conversation while
walking. If you're too breathless to talk, you' re going too fast.
The more often you walk,
the faster you will improve. Three workouts a week are considered to be a
"maintenance level" of exercise. More frequent workouts are required for swift
improvement.
Listen to Your
Body
Listen to your body when
you walk. If you develop dizziness, pain, nausea, or any other unusual symptom,
slow down or stop. If the problem persists, see your physician before walking
again.
Don't try to compete with
others when walking. Even individuals of similar age and build vary widely in
their capacity for exercise. Your objective should be to steadily improve your
own performance, not to walk farther or faster than someone else.
The most important thing
is simply to set aside part of each day and walk. No matter what your age or
condition, it's a practice that can make you healthier and happier.
Let your legs take you
down the road to fitness and vitality
Qualify for
the Presidential Sports Award!
The Presidential Sports
Award Program was developed by the President's Council on Physical Fitness
& Sports in 1972 as a means to motivate all Americans to be active
throughout life, and emphasizes regular exercise rather than outstanding
performance. It is a non-profit program that runs entirely from participant
fees and is administered by the Amateur Athletic Union (AAU). Click on the
Presidential Sports Award link above to find out how to qualify.
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