Stepping into the New Year with a Walking Program

Article By: Clark Stream, PA-C

January 2011

Millions of Americans make New Year’s resolutions to become fit and lose weight.  With good intentions, most of us do not reach our goals.  No matter what your age or level of fitness, starting a walking program is one of the easiest and most affordable forms of exercise.  A regular fitness program with walking will not only keep your body fit, but it can also reduce your risk of diabetes, high blood pressure, arthritis, heart disease, cancer, dementia and Alzheimer’s disease.  According to the American Heart Association, exercise therapy with walking is the best treatment for claudication, (leg pain and cramping with walking).  Walking has become one of the most popular ways to say fit.

Before starting any new exercise program it is always recommended that you first consult with your primary care provider.

Beginning your Walking Program

The best way to start is slow and easy.  The best time to start walking is today.  Just walk out the door and walk around your neighborhood for 10 minutes.  That’s it.  Do this every day for a week and you are on your way to better health.  Add five minutes to your walks with a goal of 30 minute walks 3-5 days per week.  Be sure to drink water before, during and after your walking.  Warm up by walking slow for the first few minutes.  Try adding some flexibility movements while warming up, like ankle and arm circles or hip and shoulder twists.  Now that you are warmed up you should walk at a normal pace.  Your breathing should not be labored.  A good rule of thumb is…If you can’t talk you are walking too fast, if you can carry a tune you are walking too slowly.  At the end of the walk you need a slower pace to cool down.  Your heart rate and breathing will slow down as you prepare for the final stage of your walking program…stretching.  Taking time to stretch after every workout will help prevent injury and allow you to increase your walking distance with time.  Basic calf, hamstring and lower back stretching should be done after each walk.  Don’t forget your shoulders and neck with gentle range of motion stretches.

Keep track of your time, distance and occasionally record you weight loss, heart rate and blood pressure readings.  Walking with a friend makes the physical activity a social activity that will help you stick with it.  Physical activity will add more energy to your life, by increasing your metabolism and helping you sleep better.  Walking can help you lose weight, reduce mental stress and improve memory. 

Go on, step up and begin a walking program…It’s the best way to improve your quality of life, for the life of your legs.