As April showers bring May flowers, the warmer weather inspires most of us to spend more time outside enjoying the sunshine and fresh air. The impending summer months can also inspire us to become more active and begin an exercise program to get in shape. Walking is one exercise that is free, fun, and accessible to most people. Walking can reduce your risk for breast cancer, heart disease, diabetes, and stroke, and help to improve bone density in addition to improving your cardiovascular fitness and helping you to lose weight. As with any exercise program, you should first be checked by a medical doctor to clear you for physical activity before beginning to exercise.

 

Where do I start?

 

In order to begin a walking fitness program, you should have a pair of athletic sneakers, some comfortable clothes, and an area in which to walk. Although you do not necessarily need walking sneakers, sneakers that tie securely and have good support are ideal for exercise. If you have foot, ankle, or knee issues, you can ask your orthopedic doctor or physical therapist for some shoe recommendations. As for clothing, anything that allows free movement is fine! For an area to walk, you can go around your block, on the beach or boardwalk, through trails at local parks, around the track at the local high schools, or even in the mall. If you have difficulty with balance or walking, the track or the mall is ideal due to their flat surfaces and open areas. When you walk, you want to stand up straight, with your shoulders down, your head up, and with your arms swinging naturally at your sides. Keep your stomach tight and step with a comfortable stride.

 

How long should I walk?

 

 

To start, as long as you have been cleared by your doctor, head out of your door and try walking for 10-15 minutes total. Try this every day this week – a total of 5 days – then take a day or two to rest. You can expect some muscle soreness, but shouldn't’t experience any pain. If this is easy for you, then add 5 minutes to your walk each day the following week. Keep adding time to your walks until you have reached a time that you feel is sufficiently strenuous but does not give you pain.
 
As for intensity, walk at a pace that makes it comfortable to difficult (but not impossible) for you to carry on a conversation – this is called the “talk test”, and researchers say it is a way to maintain a safe and effective level of exercise without stopping to measure your heart rate. However, if you have a history of heart or lung problems, then ask your doctor or physical therapist to provide you with a “target heart rate”. The physician or therapist may then suggest you purchase a heart rate monitor (which can be pricey) but with a little practice, you can take your own heart rate with a watch – ask your physician or therapist to show you some different methods for taking your own heart rate. Two fingers (not your thumb), placed along the inner wrist just below the thumb, is a fairly accurate way of taking your pulse. Just count the number of pulses you feel in 30 seconds and multiply by two – this will give you your pulse (measured in beats per minute).

 

Should I warm up or stretch?

 

Yes! Even though you are “just walking”, you need to warm up properly to ensure you do not get injured. To warm up, walk at a slower pace for about 5 minutes. After your warm up, perform your walking routine and then cool down by walking at a slower pace for about five minutes. After cooling down, you can perform the following stretches:
 
Stretches
1. Standing Hamstring Stretch
Stand with heel propped on step, knee straight. Gently and slowly lean forward at waist. Hold for 30 seconds, then rest. Repeat 3-5 times on each leg. You should feel the pull in the back of your thigh, knee, and calf. Be sure to hold on to something sturdy for stability.

 

2. Seated Piriformis
Stretch Sit in chair and cross one leg over the other so that the ankle of the top leg is on the knee of the bottom leg. Pull the knee of the top leg up towards the opposite shoulder and hold for 30 seconds. Repeat 3-5 times on each leg. You should feel the pull in the back of the hip of the top leg.

 

3. Adductor Stretch
Stand with leg out to side with foot on step, foot turned inward. Squat to 45 degrees on weight bearing leg until a stretch is felt in groin area. Hold for 30 seconds, and repeat 3-5 times on each leg. Be sure to hold on to something sturdy for stability.

 

4. Posterior Shoulder Stretch
Cross one arm across body at height of shoulder. Place opposite hand on elbow or crossed arm and pull elbow towards opposite shoulder. Be sure to keep a long distance between your shoulders and ears. Hold for 30 seconds, and repeat 3-5 times on each arm. You should feel the stretch at the back of the crossed shoulder.

 

5. Back Rotation Stretch
Place right foot on step. Grasp right knee with left hand. Gently pull with left arm and twist trunk to the right. Hold for 30 seconds, relax and repeat 3-5 times, then switch feet and perform with left foot on step.

 

6. Quadricep Stretch
Standing next to a sturdy object, bend one knee and grab the shoe of that foot and hold the foot behind the same side hip. Be sure your knees are even with each other. You should feel the stretch in the front of the thigh with the bent knee. Hold for 30 seconds, and repeat 3-5 times. While stretching, use the other hand to hold onto the sturdy object for balance. Repeat with the other leg.

 

7. Standing Gastroc Stretch
Standing facing a wall and approximately two feet back, place your hands on the wall and step one foot back further, with the toes of both feet pointed towards the wall. Keeping your back leg straight and your heel on the floor, lean forward until a stretch is felt in the back of your calf. Hold the stretch for 30 seconds and repeat 3-5 times on each leg.
 
8. Standing Soleus Stretch
Stand with the same posture as the previous stretch. Instead of keeping the back leg straight, bend the back leg, keeping the heel on the ground. You should feel the stretch lower in your calf, more towards your ankle. Hold for 30 seconds, and repeat 3-5 times on each side. At some other point during the day, perform the following strengthening exercises.

 

Strengthening

 

1. Squats
Stand and hold onto a sturdy object, like a countertop. With feet shoulder width apart, squat down as if you are going to sit in a chair, then return to a standing position. Be sure to keep your head up and back straight. Repeat for 3-4 sets of 8-12 reps.
 
2. Abdominal Crunches
Lay on your back with your knees bent and feet flat on the floor, and hands behind your head, elbows out to the sides. Flatten your lower back into the ground, and by contracting your stomach muscles, raise your upper body from the floor. Be sure you do not pull your head with your hands. Repeat for 3-4 sets of 10-20 reps.

 

3. Standing Leg Raises
Stand and hold onto a sturdy surface, such as a counter top. Keeping your left leg straight, lift your left leg forward for 3 sets of 8-12 reps. Repeat lifting the leg to the right, behind your body, and to the left. Switch sides and perform with the right leg.

 

4. Calf Raises
Stand with your feet facing forward in front of a sturdy object. You can hold on for help with balance if you like, but try to avoid using your hands to help with the exercise. Rise up onto the balls of your feet, and then slowly lower yourself back down. Just before your heels touch the ground, go back up onto the balls of your feet. Repeat for 30 repetitions. When this becomes easy, you can perform this exercise standing on a step or with one leg at a time.

 

What are my goals?

If your goal is general health, walking 30 minutes most days of the week at a “talking” pace – meaning, you are able to carry on a conversation but breathing is a little labored.

 

If your goal is weight loss, you should walk a minimum of 5 days a week for 45-60 minutes at a brisk pace.

 

If your goal is cardiovascular fitness, you should walk 3-4 days per week for 20-30 minutes at a very brisk pace (but you should not be gasping for air).

 

As you improve, you will notice that you will be able to walk faster to feel the same amount of exertion. This is a good thing! This means your heart, lungs, and muscles are getting stronger. You will want to keep increasing the speed and might even want to start walking on a more challenging surface – for example, sand, or trails with hills – to keep taxing your body.

 

Once you have been walking for awhile and feel comfortable in your routine, you may want to purchase a pedometer, which is a small device that often attaches to your clothing or shoes to count the number of steps you take. Most people walk 2,000-3,000 steps a day – this translates to about 1-1 ½ miles. A good goal is to increase the number of steps you take to 10,000 per day, which is roughly 5 miles. Here are some easy ways to increase the number of steps you take in a day:

 

• Take your dog for a longer walk, or more frequent, shorter walks
• Walk to the store or work
• Get up to change the channel
• Use the stairs instead of the elevator
• Park further away from a store and walk through the parking lot
• Window shop
• Go for a family walk after dinner
• Take your children/grandchildren to the park more frequently and play with them instead of sitting on the benches
• Instead of meeting a friend for coffee and sitting in a shop, take your coffees and go for a stroll in a park or along the boardwalk

 

There are many other ways to increase your steps as well – use your imagination and come up with a list that is personalized for you!

 

The President’s Challenge is a program that encourages all Americans to adopt a more active lifestyle. From kids to seniors, the president’s challenge can apply to you! The website provides several programs – The Active Lifestyle Program and The Presidential Champions Program, to name a few, as well as tools for logging your fitness, ideas for activities, awards for achieving goals, and more! An active America is a healthy America!

 

Walking is a great exercise for most people to improve cardiovascular fitness, improve peace of mind, and improve overall health, and a fitness program that involves walking is a wonderful way to get fit and enjoy the beautiful weather as summer approaches. So, lace up those shoes and start walking your way to a healthier YOU!

 

Allison Gibb, DPT