Walking

WALKING

At a competitive extreme, walking is a track event. At the casual end of things, it's a shockingly effective strategy for lifelong good health.
Walking has an unlikely virtue- its inefficiency. If you want to work major muscle groups, get your blood moving, and take in oxygen, then efficiency is not your first priority. Studies show that walkers who travel just four miles an hour are working hard enough to greatly reduce their risk of heart disease. Walking briskly can also boost immune response, cutting down on colds and flus.

Getting Started

To begin a walking program, keep in mind that you're in no big hurry. This is lifetime health, not overnight magic. For now, forget stopwatches, heart rates, and technique. Just go for a walk at a comfortable pace slightly above a stroll. Fifteen to 30 minutes would be nice. (If you are over 45 and this is your first step toward fitness, check with a physician first.)

Beyond Strolling

MEASURE YOUR TIME. Start by timing how long it takes you to walk a mile comfortably on flat ground. Chances are it will take between 15 and 20 minutes. That's your starting capacity- build from there.

MEASURE SEVERAL COURSES. Use your car's odometer or the ruler of ten city blocks to a mile to measure the different routes. (Why walk the same path every time?) Two miles per course is enough for a start.

MEASURE YOUR INTENSITY. The recommendation for "training heart rate" is at least 60 percent of the fastest your heart can beat in a minute. Figure your maximum heart rate by subtracting your age in years from 220. Multiply the result by 0.6 to get the beginning of your target zone for aerobic training.

SET YOUR FREQUENCY. The goal is three to five times a week, with a heart rate is your target zone for 15 to 60 minutes. You'll soon learn whether you're in your training zone simply by feel. Schedule your walks in advance and keep the appointment.

GO. The proper technique is not as important as getting out there and doing something. Keep in mind that healthy people are well overall; though they may not run marathons, their activities help defend them against heart disease and circulatory problems. The key is to stay active.

KEEP IT UP. To make walking a habit takes willpower- and sometimes strategy. Schedule regular walks with a friend if you need an extra push, or walk first thing in the morning before other commitments crop up, or vary your route to keep it interesting, or get a dog. Finally, don't think of it as exercise. It's time you've set aside for yourself. Enjoy it.

What to Wear

All you really need is a good pair of shoes. Running shoes are out- they're too high and squishy. Choose walking shoes with a firm heel counter- the hard piece at the back of the shoe that holds the heel in place- and plenty of room for toes so they can spread out as they push off. Wear loose, comfortable clothes.

For Maximum Gain

You don't have to walk in any particular way, but there comes a point when refinements offer definite benefits. The correct posture, arm swing, and stride add up to higher-intensity exercise and lower risk of injury.

POSTURE. Stand tall, with shoulders pulled back and relaxed, and lead with your chest. Keep your head level and your chin up. Good posture helps with endurance and cuts down on soreness.

ARM SWING. This makes walking a total body activity. Keep your elbows firmly bent at a 90-degree angle and swing from the shoulder. Your hand should end its forward swing at breastbone height. On the backswing, if you're moving fast, the upper arm is almost parallel to the ground.

STRIDE. Make your stride long and smooth. It helps to borrow some moves from competitive race walkers: Keep your supporting leg straight as your body passes over it, and let the hip rise and relax. As that leg moves to the rear, keep its foot on the ground for as long as possible before pushing off.

Don't Forget to Stretch

At whatever level you're walking, stretching is a good idea. Warm muscles respond better to stretch than cold ones, so walk for five or ten minutes until you're warm. Then stop for at least three static- no bouncing- stretches five times, 15 or more seconds each, for each leg. Repeat at the end of the walk.

ACHILLES TENDON AND CALF. With both hands against a wall or tree, place one foot behind you. Keeping the rear leg straight and its heel on the ground, lean in toward the wall or tree.

QUADRICEPS. Put your left hand on a wall or tree for balance. Then reach your right hand behind your back and grasp your right ankle, pulling it gently toward your buttocks until you feel tension along the front of your thigh. Repeat on the opposite side.

HAMSTRING. Stand on one leg; prop the other leg parallel to the ground on a fence or table. Slide both hands toward the propped-up ankle as far as they'll go.

When the Weather is Bad

Move your walk indoors. Shopping malls are a popular alternative- some 2,500 malls nationwide let walkers in before shopping hours, usually between 6:30 and 10:00 A.M. Call local malls to see if any have such a program. If no mall in your area has walking times, find a local health club that has an indoor track or treadmill.