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If there's one thing our bodies were meant to do, it's to walk. Walking is the basic way to get from Point A to Point B. When it comes to fitness, walking offers an easy, safe and inexpensive way to get in shape. It conditions the heart, improves muscle tone and strength, relieves stress, and can help with a variety of health problems, such as osteoporosis, heart disease and arthritis. What's more, there is little risk of injury from walking, most people can do it, and it can be done practically anywhere.

Advantages

Walking is the only exercise that continues to be popular with people as they grow older. In a national survey, the highest percentage of regular walkers (39 percent) for any group was found among men 65 years and older. Often dismissed as being "too easy" to be taken seriously, walking has new respect as a means of improving physical fitness. Studies show when done briskly on a regular schedule, walking can improve the body's ability to consume oxygen during exertion, lower the resting heart rate, reduce blood pressure and increase the efficiency of the heart and lungs.

How many calories does walking burn?

According to the President's Council on Physical Fitness, walking burns about the same amount of calories per mile as does running. Brisk walking for one mile in 15 minutes burns just about the same number of calories as jogging an equal distance in eight-and-a-half minutes.

Not only is walking aerobic, but it also burns calories and fat. Regular, brisk walks exercise the whole body. In fact, throughout a year, four 45-minute walks per week can contribute to up to 18 pounds of weight loss - perhaps even more if you combine your walking routine with changes in your diet. Walking contributes to weight loss by burning calories, helping to maintain a good resting metabolic rate and burning fat. How many calories you burn depends mostly on your weight. In weight-bearing activities such as walking, heavier individuals will burn more calories than lighter persons. For example, studies show a 110-pound person burns about half as many calories as a 216-pound person walking at the same pace for the same distance. Because obesity and high blood pressure are among the leading risk factors for heart attack and stroke, walking offers protection against two major killers in the U.S.

In some weight-loss and conditioning studies, walking actually has proven to be more effective than running. That's because it's virtually injury-free and has the lowest dropout rate of any form of exercise.

Walking guidelines

Here are some tips to help you develop an efficient walking style.

• Begin with simple stretching exercises. People who don't tend to become stiff and inflexible, with short, tight muscles in the back and backs of the legs. They also may lack muscle tone and strength in the trunk and upper body. These conditions can lead to poor posture and chronic lower-back pain, a problem that partially cripples or disables thousands of middle-aged and older Americans. That's why it's so important to incorporate stretching into your exercise program.
• Hold head erect, and keep back straight and abdomen flat. Toes should point straight ahead, and arms should swing loosely at sides.
• Land on the heel of the foot, and roll forward to drive off the ball of the foot. Walking only on the ball of the foot or in a flat-footed style may cause fatigue and soreness.
• Take long, easy strides, but don't strain for distance. When walking on hills or at a very rapid pace, lean forward slightly.
• Breathe deeply (with mouth open if that is more comfortable).
• The "talk test" can help you find the right pace. You should be able to carry on a conversation while walking. If you're too breathless to talk, you're going too fast.
• To increase the challenge, try walking on hills, swinging your arms, holding weights or increasing your speed.

Walking gear

All you need is a proper pair of shoes, comfortable clothing and some time. Whatever kind of shoe you select, it should have arch supports and elevate the heel 1/2 to 3/4 of an inch above the sole of the foot. Choose a shoe with uppers made of materials that "breathe," such as leather or nylon mesh. Dress comfortably for weather conditions, and wear layers. The extra layers help trap heat, and when you start to warm up, you can shed your top layer and still feel comfortable. You also will want to bring along some water so you can keep drinking while you exercise.

For  More   Information:  Please  consult  your   physician  on  your  next  visit.