Walk your way to fitness

Kenneth Gardner, Gleaner Writer

Walking is one of the best exercises for overall health. It provides the same benefits as running, cycling, swimming or any other vigorous aerobic exercise. Walking can improve heart and lung function and even help you to shed extra pounds.

You can walk yourself to fitness by walking three to five days each week, 45 to 60 minutes each session, at a rate of at least four miles an hour. If you walk more frequently, or for a longer periods, you will improve even faster.

Many people walk regularly and at the required duration but not at the required intensity. The recommended rate of walking is not strolling, window shopping or meandering, but a brisk, arm- swinging walk. For the best results, maintain good posture while walking, that is, an upright position with your head squarely above your shoulders. Keep your back straight and move naturally. Point your feet straight ahead and distribute your weight evenly on both feet.

Move heel to toe

The motion of your feet should be heel to toe, landing on your heel and pushing off with your toes. Swing your arms briskly to add momentum to your walk. Walk with a rhythm to your motion, such as walking to the beat of a snappy tune. Stretch as you walk, taking some long strides to stretch your legs. You can break up your walk in different segments by introducing stretching, walking faster at intervals, walking with your arms stretched high above your head and reaching upwards with each arm alternately.

During your walk, take long, deep breaths through your nose as you extend your abdomen. Breathe out through your nose and simultaneously flatten your abdomen. Use your breathing to dictate your pace. If you are breathing very heavily, you are walking too fast. If you are not conscious of your breathing, you are probably walking too slowly.

You will feel better

Make walking a priority and include it in your regular schedule. Eventually, regular walking will make you feel better and you will develop the habit. Walking is good therapy to substitute for the urge to eat more than you need. If you smoke, go for a walk instead of smoking. Many of us find going for a walk a good way to get away from an argument. If drinking is a challenge, going for a walk is an excellent substitute for the drink.

Walking is more fun when it is done with a friend or a group of friends. If you have a dog, he or she will also enjoy walking. Your walking session can also be viewed as a mini vacation, getting away from it all.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.