Walk Your Way to Better Health

Source: AARP.org |  | June 7, 2007

Walking is the most popular physical activity in the U.S., and it's no wonder why. It's easy, it's cheap, it's gentle on the body, and it's good for people of all ages and almost any fitness level.

Whether you're strolling through a mall, hiking through a park, or walking your dog around the neighborhood, walking lifts your spirits, clears your mind, and improves your health. It also strengthens your bones and muscles, lowers your risk for some diseases, improves sleep, and helps you maintain or lose weight – all without fancy equipment, scheduled classes, or a high price tag.

Yet many of us pass up opportunities each and every day to walk. We drive to nearby places or use escalators, moving walkways, riding lawnmowers, and other modern conveniences that have engineered walking out of our lives.

Getting Motivated

In this high-tech age, we often need motivation to get moving. For Nancy Toto, that motivation was coping with a serious illness. When Toto got breast cancer 10 years ago at the age of 51, she was determined not to take it "lying down." So she started walking and never stopped.

"After coming home from getting radiation, I'd go walk the campground for more than three miles," says Toto, who lives in a rural area near Belmont, Ohio. "I felt I just had to do something."

Since then, Toto joined a community walking program, setting and reaching a goal of walking 1,000 miles her first year. In 2002, she joined her husband on a five-month trip during which he biked more than 11,500 miles around the perimeter of the U.S. While he biked, she walked – in campgrounds, hotels, laundromats, parking lots – wherever she could.

The Totos also participate in charity walks and they belong to walkers' and roadrunners' clubs. "The main thing is to keep moving," says Toto, "no matter what. Through the aches and pains – just keep moving."

Just Start Walking

A brisk walk for at least 30 minutes at least five days a week improves your overall health.
If you're pressed for time, try two 15-minute walks or three 10-minute walks. Even walking to the bus or train stop counts. The more you walk, the better you'll feel.

Another way to gauge your efforts is in steps. Research shows most people take about 2,000 to 4,000 steps a day. Aim for 10,000 steps a day to really improve your health. It's not as hard as it might sound. A step counter, or pedometer, is an inexpensive gadget that you clip on your waistband to count your steps.

So what are you waiting for? Grab a friend, dog, or hoof it alone. Just start walking!

Hitting the Trails

There are many ways to walk: alone or with a buddy, in a group or with a club. You can hike, power walk, race walk, or mall walk. The nice thing about walking is that you choose what's best for you. For instance, if you used to run, you might choose to power walk. If you're a nature lover, you'll probably enjoy hiking. Where and when you walk, how far, and how fast are also all up to you.

Once you decide what kind of walking you want to do, invest in a solid pair of shoes with good support and tread to prevent falling. An experienced salesperson can help you choose the right shoe and fit.

Some people use walking poles and pedometers, but the only other gear you really need is clothing suited for the weather and a water bottle if you're walking a long distance.

If it's cold, dress in layers that you can remove if you start to sweat. Wear a hat, gloves, and scarf to cover your mouth if it's windy. In hot weather, wear loose, light-colored clothing and sunscreen. Sunglasses and a wide-brimmed hat will protect your face, ears, and neck from the sun. Bright or fluorescent colors, such as hot pink, blaze orange, and neon green will make you easier to spot.

Safety Tips

Whether you're walking alone or are part of a group, remember these safety tips whenever you walk:

• Warm up and cool down. Warm up by walking slowly or marching in place and moving your arms. Do some gentle stretching for your arms, legs, and back. Repeat the stretches after your walk. Start out gradually and build up speed and distance slowly. A good rule of thumb is the 10 percent rule. Don't increase your walking distance by more than 10 percent a week.
  
• Drink enough water. This is just as important in cold weather as in warm. Drink eight ounces of water about 15 minutes before a strenuous walk. If it's hot or dry, also drink six ounces every 15 to 20 minutes during your walk. After a strenuous walk, drink at least two cups of water for every pound of sweat you lose. Weigh yourself before and after your walk.
  
• Use paths and sidewalks whenever available. If you must walk on or near a road or street, face oncoming traffic so you can see drivers and they can see you. Don't walk after dark. Look in all directions before crossing a street or intersection. Avoid dangerous crossings when possible. If you wear headphones, keep the sound low enough so that you still can hear what's going on around you - a horn, oncoming traffic, voices. Stop at curbs and allow yourself plenty of time to cross streets. Mind all traffic signs and signals.
  
• Stop if you feel nauseous or dizzy, or have unusual pain in your chest or elsewhere.

Buddying Up

Walking with another person or a group can be fun and help you stay motivated and committed to your walking routine. It's also safer. Be on the lookout for chances to meet walking buddies. Maybe there's a fellow dog walker in your neighborhood. Or a coworker who wants to start walking at lunchtime. Whether you're a casual walker, hiker, walk-a-thoner, or racewalker, chances are you can find others in your community to walk with. And once you start, keep walking!