Walking for Health

Making walking a regular activity and focusing on the intensity or distance covered can greatly increase your fitness. Walking improves the condition of heart and lungs (cardiovascular fitness), and works the muscles of the lower body.

It’s a weight bearing activity, so it may improve bone density, yet it’s also low impact, putting less stress on the joints than some other forms of exercise.

“Brisk walking for 45 minutes a day, four times a week can result in fat loss of 18 pounds over a year – provided there are no changes in diet,” says Dr. James Rippe, cardiologist and researcher.

But you don’t have to begin with a run. Here are some simple ways of building up a walking fitness regime:

• If you do little activity at the moment, think of an activity you already do on a regular basis and start your walking programme just above this level. Begin by just rambling, walking in groups, over a set route. Such routes may use footpaths, way-marked paths and common lands.

• Each time you walk, start out gently with your shoulders relaxed and head up. As you begin to feel warmer, gradually increase your pace until you’re walking at a comfortable, steady pace. As you reach the end of your walk, gradually slow down until your breathing returns to normal.

• If you going for a holiday on the hills, plan walking uphill everyday. Even walking downhill uses more energy than walking on flat land.

• Try race walking. This can be highly competitive or sociable and friendly.

• Gradually build up to fitness and power walking. The idea is to walk at such a fast pace that it would actually be easier to break into a run. You actually burn more calories walking at this speed than you would at running at the same pace.