America's Favorite Workout
America's favorite workout is the simple act of walking. It's cheaper than
a gym membership, more fun that a stationary bike, more convenient than swimming, and
easier on the muscles and joints than running. Many would-be pedestrians never take the
first step toward making walking the center of their fitness regimen. Some get tripped up
by the misperception that walking isn't rigorous enough to do any good, while others
aren't sure how far or fast to walk.
Best of all, walking can yield substantial health benefits - including increased aerobic
fitness. Studies have consistently shown that any sustained, regular exercise, including
walking, reduces the risk of several life threatening diseases, including coronary heart
disease, stroke, diabetes, and probably certain cancers.
To achieve the health benefits of walking, you need to accomplish the goal of a 30-minute
walk or several shorter walks that add up to 30 minutes. Another option is to combine
walking with other physical pursuits, such as bicycling, swimming, yard work, or energetic
housework.
If you pick up the pace a bit in your walk OR rack up more miles, you can increase the
improvements in blood pressure and the "good" HDL Cholesterol. Depending on your
individual lifestyle, you may find you need to walk faster for a shorter duration of time.
However, if time allows the ultimate is to walk at a pace that is comfortable yet reaching
the threshold of aerobic benefits for a longer period of time. Consider whether you might
be better off simply choosing a distance and a pace you enjoy and can stick with - and
appreciate the considerable health benefits you're racking up, rather than the extra
benefits you might be missing.
If you're trying to slim down, experts typically recommend working up to a minimum total
of 45 minutes of brisk walking at least five days a week. Start out with a 10-minute
relaxed walk around the block. Over the next ten weeks or so, gradually increase your
walking time and speed by a couple of minutes each week.
Consider walking first thing in the morning, before other tasks have a chance to crowd
exercise out of your day. Try devoting some of the time you'd normally spend driving to
walking. For shorter errands, use your feet rather than your wheels. Always use the stairs
rather than the elevator whenever possible.
How Fast Do You Walk?
Many people have no idea what their pace is as they're walking. One way to measure your
speed is to use a pedometer, pacesetter or stopwatch.
Check out some Sample Walking Programs.
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