Fall is an ideal time to start a regular walking program
The health benefits of walking are many, notes Gary Liguori, dean
of the College of Health Sciences at the University of Rhode Island. Regular
brisk walking can help you maintain a healthy weight, lose body fat, prevent or
manage various health conditions (i.e., heart disease, stroke, high blood
pressure), strengthen bones and muscles, increase energy levels, improve mood
and memory, and reduce stress.
“It’s also very low impact on the joints, including ankles, knees,
hips and lower back,” says Liguori. “If you walk with a friend, it can also be
great for social interaction.”
The keys to maximizing the many benefits of walking is to be
prepared and to set simple goals. The advice of Liguori is to Keep It Simple to
Succeed, often called “KISS.” He recommends the following tips to begin a
walking regime:
Set aside several time slots each week for walking, deciding on what time of day and the days you will walk, and adding them to your calendar.
Set a reminder on your phone for a few hours ahead of time to help you stay on track. Let others in your household know that you are setting aside personal health time and ask them to help you stick to your plans by respecting your walking time.
Choose your route in advance (unless you are using a treadmill)
based on the time you designate for walking.
Plan on starting your new routine with a short to moderate distance that you
can increase over time. Twenty minutes of walking per session is a great place
to start. Build up to a weekly goal, such as 75 minutes each week, then 100,
and so on. Most health organizations recommend 150 minutes per week of moderate
exercise but increments of as little as 10 minutes spread throughout the day
will provide benefits, especially if you are not currently active.
Choose and lay out the clothing and shoes you’ll be wearing in
advance.
Keeping your gear in sight is a strong prompt to use it! Invest in a
comfortable pair of shoes; no need to break the bank. Wear layers when the
temps start to dip; and, if you walk at dawn or dusk, reflective clothing (and
perhaps a head lamp) is a must. Don’t forget a watch or phone to track your
time and consider one of any number of walking apps to track your speed and
distance.
Walk at a comfortable pace.
If you can sing a song out loud with no problem while walking, you may need to
speed up a bit. If you have trouble talking or catching your breath, you may be
walking too fast.
Be aware of your surroundings.
If you are walking on a road, stay safely on the sidewalk or the correct side
of the road. No matter where you walk, take your earbuds if you’d like, but
keep the volume low so you can easily hear oncoming traffic and passersby. If
you plan to walk in the evening, choose a well-lit area.
Track your progress.
Log your walking times and distances, and over time, gradually increase to a
reasonable goal. Seeing your progress recorded can really be a motivator for
continued good habits.
Most of all, says Liguori, have fun. Take in the sights and sounds
around you, breathe in some fresh air, and prepare to enjoy all the positive
benefits of a regular walking routine.
Note: Almost everyone can easily begin a walking regime, but if
you are experiencing any acute health issues, it’s always wise to check with
your health-care provider first.
Gary Liguori, Ph.D., is dean of the University of
Rhode Island’s College of Health Sciences. He serves as editor-in-chief of the
American College of Sports Medicine (ACSM) Exercise, Sport, and Movement
journal, and as senior editor of the ACSM’s Guidelines for Exercise Testing and
Prescription, an industry handbook that sets scientifically based standards on
exercise testing and prescription in healthy and diseased patients.
