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Walking for the Health of it

Following our feature on D.C. Health
last month, INside is pleased to include
an article submitted by Chris Johnson of
CP&S from the Canadian Fitness and
Lifestyle Research Institute.

Walking is easy. Easier, in fact, than stand-
ing on your head. As long as the same leg
isn’t used twice in succession, nothing
much can go wrong.

The source of this wisdom is unknown,
but the truth of it is obvious. Walking is a
gentle, rhythmic activity. Set your own
pace and you can walk comfortably with
little risk of injury. It’s a great activity for
people of all ages and abilities.

The pay offs

Walking doesn’t offer the speed of run-
ning or cycling, or the demands of
swimming, but it’s equally pleasurable
and relaxing. And beneficial too! A habit
of brisk walking:

M@ strengthens the heart and lungs and
improves circulation

@ helps in weight loss and permanent
weight control

@ can help reduce blood fat and
cholesterol

helps normalize blood pressure

@ tones muscles and develops lean
tissue

M@ strengthens the bones offering some
protection against osteoporosis

MH serves as an antidote to stress

H@ contributes to a general sense of
well-being.

With the accessibility of walking, the

pleasure it can bring, and this impressive

list of benefits, no wonder it’s so popular.

Tips for Walkers

Dress for the weather. Wear layers of
comfortable clothing that won’t restrict
movement. Soft fabrics like breathable
nylon are best. Wool is great for cool
weather. Wear a hat, sunglasses, and sun
screen on bright days.

Stretch and strengthen. Do mobility exer-
cises for the ankles and gentle
strengthening exercises for the muscles in
the lower leg. (This is especially impor-
tant for older adults.)

Go easy in the beginning. Start with short
regular walks. Increase the length and
speed gradually.

Set a good pace when your ready for it.
For health’s sake, brisk walking beats
strolling along or window shopping any
day.

Stride in style. Colin Fletcher in The Com-
plete Walker III, says rhythm’s the thing.
The stride length and speed would be
natural and comfortable.

Make it a part of your day. "Utility walk-
ing" can cover a lot of ground. Do
errands on foot. Walk

part way (or all of
the way) to and
from work or
school.

Short daily outings
might lead to a
desire for longer
walks in the country.
Walking and hiking
groups welcome
newcomers. It’s
a great
way to
explore
new
territory
and make
new friends.

Walkin’ Shoes
Some shoes are
designed
especially
for walking,
but
running
shoes in
general will be suitable.

Look for shoes with a wide toe box and
good flexibility under the forefoot.

When trying on shoes, they should be
comfortable immediately - not too wobbly
and not too stiff.

To ensure a proper fit, women may re-
quire a shoe that is narrower through the
arch and in the heel. a