Walk Your Way To Good Health

By Angela Marshall, MD

Less than half of all U.S. adults get enough physical activity to improve their health. For substantial health benefits, it is recommended that adults get at least 2.5 hours per week of moderate-intensity aerobic physical activity, such as brisk walking. This activity should be done for at least 10 minutes at a time.

Physical activity helps control weight, but it has other benefits. Physical activity such as walking can help improve health even without weight loss. It has also been shown that people who are physically active live longer and have a lower risk for heart disease, stroke, type 2 diabetes, depression, and some cancers.

To get increased health benefits from walking, it is recommended that you walk for at least 30 minutes as briskly as you can on most days of the week. Brisk means that you can still talk but not sing, and you may be puffing slightly. Moderate activities such as walking pose little health risk but, if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.

The faster, farther and more frequently you walk, the greater the benefits.

Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, your head is up. You're looking forward, not at the ground. The neck, shoulders and back are relaxed, not stiffly upright. You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is okay. The stomach muscles are slightly tightened and your back is straight, not arched forward or backward. And, you're walking smoothly, rolling your foot from heel to toe.

You should also choose your course carefully.If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf. You should also always make a point of warming up.

Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise. Of course, with a warm up comes a cool down.At the end of your walk, walk slowly for 5-10 minutes to help your muscles cool down. After you cool down, gently stretch your muscles. If you'd rather stretch before you walk, remember to still warm up first.

Once you develop a good walking routine and integrate it into your daily life, you will be making great strides in the overall improvement of your health.