WALKING is a familiar, convenient and inexpensive activity. Even people who are intimidated by weight rooms and sports usually have no problem putting on a pair of comfortable shoes and going for a walk. Because walking is so simple, easy and even fun, it makes sense that people who base their exercise programs on regular walking get the best marks when it comes to sticking to their exercise resolutions.

Research shows that walking bestows many health benefits. Walking helps to prevent high blood pressure, and it can help people get mild to moderately high blood pressure under control. Walking raises the good HDL cholesterol (helps to prevent heart disease). People who walk regularly have lower risks of type 2 diabetes, heart disease and osteoporosis (weakening of the bones). Walking also helps people to control their weight and to lose weight - best of all, walkers report that walking reduces tension, fatigue and feelings of stress.

If you are already walking regularly, good for you! While even sauntering along smelling the flowers is good for your health, the more energy you put into your walking workouts, the more you’ll get out of them. The following are some ideas for getting the most out of a walking program.

Be sure you are in good health, and avoid injury
Check with your doctor if you are beginning an exercise program. You may also want to get some guidance from an exercise instructor or a personal trainer (I know a really good one). The best way to avoid injury is to start slowly and progress gradually, reducing your walking time if you feel any joint pain, such as pain in your feet or knees.

Use common sense. Wear good, well-fitting walking shoes. When walking outdoors, walk in safe areas; watch for cars; wear bright colors; do not wear headphones if you’re walking on the street; dress properly for the weather; avoid walking in extreme heat or cold; walk with a friend; and drink plenty of water before and after exercise.

Check your posture. Walk tall with your shoulders back, toes pointed forward and arms swinging easily at your sides.

Walk regularly
Regular exercise confers more health benefits and is less likely to lead to injury. If you are starting a walking program, estimate how much time you are walking now and gradually add more time. You can start with as little as 10 or 15 minutes at a time (1 or 2 if you haven’t exercised in a long time). Add a few more minutes per session each week as you get stronger. Try to walk at least three times a week.

Step up the pace
It may take several months before your legs are really accustomed to your new mileage. Once the walking starts to feel pretty easy use the following suggestions to increase your walking intensity to reap even more health and fitness benefits from your workouts: 

• Increase your pace by walking faster, not by increasing the length of your stride. Your stride should feel comfortable to you, but your pace should feel somewhat vigorous.
• Use your arms. Bend your elbows and swing your arms forward and backward as you walk, with your opposite arm forward as the opposing foot comes forward.
• Find some hills. Walking uphill provides an aerobic challenge. If you are walking on a treadmill, increase the grade.
• Use Intervals whenever possible. Vary your speed between predetermined points along your rout – example, walk at a faster pace between every second light pole or drive way. This will drastically increase your heart rate and metabolism in spurts - causing your body to burn extra calories.

Have fun!
Do everything you can to make your walks as enjoyable as possible. Walk with a friend, the kids or take the dog. Go hiking on a nature trail (the city of Scarborough is full of them) when you have the time. Join a local walking or hiking group, and don’t forget to smell the flowers. 

Have fun, and be safe! r2@rtothepowerof2.com 

RR