Walking
For Maximum Gain
You don’t have to walk any particular way, but here are some tips to give you more benefits from walking. Good posture, arm swing, and stride can increase intensity of exercise and lower risk of injury. hands against a wall or tree, place one foot well behind you. Keeping the rear leg straight and its heel on the ground, lean in toward the wall or tree. Hold for 20 seconds. Alternate legs. Repeat 5 times.
Achilles Tendon & Calf. With both
Posture. Lean slightly forward-from the
ankles, not the waist. Leaning from the waist tires your back and makes breathing harder. Keep your head up and your chin pointing the way.
or tree for balance and with the right hand reach behind your back and grasp the ankle of the right leg. Pull it up toward your buttocks until you feel tension along the front of your thigh. Hold for 20 seconds. Alternate legs. Repeat 5 times.
Quadriceps. Put the left hand on a wall
Arm Swing. Make walking a total body activity. Keep your elbows firmly bent at a 90° angle, and swing from the shoulder. Your hand should end its forward swing at breastbone height. On the backswing, if you’re moving fast, the upper arm is parallel to the ground. Stride. Make your stride long and
Hamstring. Stand on one leg; prop the
other leg parallel to the ground on a fence or table. Slide both hands toward the propped-up ankle as far as they’ll go. Hold for 20 seconds. Alternate legs. Repeat 5 times.
When the Weather is Bad Move your walk indoors. Shopping malls are a popular alternative-some 2,400 malls nationwide let walkers in before shopping hours, usually between 6:30 and 10 A.M. In fact,
smooth. Borrow some moves from competitive race walkers: Keep your supporting leg straight as your body passes over it, and let the hip rise and relax. As that leg moves to the rear, keep its foot on the ground as long as possible before pushing off.
Remember to Stretch
Whatever level you’re walking, stretching prevents injury. Warm muscles respond best, so walk for 5-10 minutes until you’re warm. Then stop and do all 3 of the following static (no bouncing) stretches. Repeat at the end of the walk.
many have walking clubs. If none is nearby, find a local health club that has an indoor track or treadmill.
Resources walking.about.com/library/cal/ucrockport.htm
www.thewalkingsite.com www.walkingconnection.com
Walking
A
t a competitive extreme, walking is a track event. At the casual end of things, it’s a surprisingly effective strategy for lifelong health. Walking has an unlikely virtue in its inefficiency. If you want to work major muscle groups, get your blood pumping, and take in oxygen, then efficiency is not your first priority. Studies show that walkers traveling faster than five miles an hour actually burn twice as many calories as runners going the same speed.
Measure your intensity. The recommendation for a “training heart rate” is 60 to 90 percent of the fastest your heart can beat in a minute. Figure your maximum heart rate by subtracting your age in years from 220. Multiply the result by 0.6 and 0.9 to get the bottom and top of your target zone for aerobic training. Set your frequency. The goal is 3 to 5 walks every week, with a heart rate in your target zone for 15 to 60 minutes. Schedule your walks in advance, and keep your appointments. Go. Technique is not as important as
Getting Started
As you begin your walking program, keep in mind that there is no big hurry. This is lifetime health, not overnight magic. Forget stopwatches, heart rates, and technique. Just go for a walk at a comfortable pace slightly above a stroll. To start, 15 to 30 minutes of moving is good. (If you are over 45 and this is your first step towards fitness, check with a physician first.)
getting out there and doing something. Keep in mind that healthy people are well overall; their activities help fend off heart disease and circulatory problems. The key is staying active.
Beyond Strolling
takes you to walk a mile comfortably on flat ground. Chances are it’ll take between 15 and 20 minutes. That’s your starting capacity-build from there.
Measure your time. Time how long it
Keep it up. To make walking a habit takes willpower and strategy can help. Schedule regular walks with a friend, walk first thing in the morning before other commitments crop up, vary your route to keep it interesting, or get a dog. Finally, don’t think of it as exercise. It’s time you’ve set aside for yourself. Enjoy it.
pedometer or the rule of 10 city blocks to a mile to measure routes. Two miles per course is enough for a start.
Measure several courses. Use your
A good pair of walking shoes. Choose a pair with a firm heal cup for stability, a rocker sole to enhance a smooth heel-totoe motion and plenty of room for toes so they can spread out as they push off. Wear loose, comfortable clothes.
What to Wear
The Chicago Partnership for Health Promotion is funded by the USDA Food Stamp Program to encourage Chicago families to make healthier food choices, learn to prepare and consume healthier foods every day and be more physically active. The University of Illinois at Chicago Neighborhoods Initiative is the Land Grant Administrative Hub for CPHP. The USDA, UIC and CPHP are equal opportunity providers and employers. For more information about partnership or CPHP programs in your community, contact CPHP at 312-355-3659. www.cphp.uic.edu