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Walking for fitness: How to trim your waistline, improve your health
Getting started: Focus on the basics
As you get started, remember to:
- Start slow and easy. If you're a seasoned walker, keep doing what you're doing. If you've been inactive and tire easily, it's best to start slow and easy. At first, walk only as far or as fast as you find comfortable. If you can walk for only a few minutes, let that be your starting point. For example, you might try short daily sessions of five to 10 minutes and slowly build up to 15 minutes twice a week. Then, over several weeks' time, you can gradually work your way up to 30 to 60 minutes of walking most days each week.
- Use proper technique. Walking is a great exercise because it's so simple to do. But using the correct posture and movements is essential.
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Measure the intensity of your workout. As you walk, measure the intensity of your workout by checking your heart rate. Knowing your heart rate allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it.
To find out if you're exercising within the range of your target heart rate, stop walking to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate.
Set goals, track progress, stay motivated for success
The good news is that walking — even only a modest amount — provides health benefits. For maximum benefits, work your way up to 30 to 60 minutes a day within your target heart rate zone, most days of the week.
To achieve these benefits, it can help to set goals, track your progress and take steps to stay motivated.
Set realistic goals
If your goal is to walk two hours a day 365 days a year, you might be setting yourself up to fail. Set realistic goals for yourself, such as 30 minutes five days a week.
And you don't need to do it all at once. Build walking into your schedule today. Just do it. For example, walk for 10 minutes on your lunch break.
Track progress
Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year.
Record these numbers in a walking journal you create for yourself or log them in a spreadsheet on your computer. Another option is to use an electronic device — such as a pedometer — to calculate time and distance for you.
Stay motivated
Starting a walking program takes initiative. Sticking with it takes commitment. But when you think of the potential health benefits, it's well worth your effort. Over time you'll likely feel more invigorated. To stay motivated:
- Make it fun. If you don't like walking alone, invite your spouse, partner, friend or neighbor to join you. You might also join a health club and use a treadmill.
- Vary your routine. Plan several different walking routes for variety. But if you're walking alone, be sure to tell someone which route you're taking.
Sometimes things happen to keep you from sticking to a regular walking program. Don't be too hard on yourself when this happens. You don't have to let a few days off sabotage your plan to reach a higher level of fitness and improved health. Just revisit your goals and get walking.
You'll be glad you started
Even though the first steps of any journey can be the most difficult, it helps to keep your goals foremost in your mind. So remember, once you take that first step, you're on the way to an important destination — better health.
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- Johnson JL, et al. Exercise training amount and intensity effects on metabolic syndrome (from Studies of a targeted risk reduction intervention through defined exercise). The American Journal of Cardiology. 2007;100(12):1759-1766.
- Smith TC, et al. Walking decreased risk of cardiovascular disease mortality in older adults with diabetes. Journal of Clinical Epidemiology. 2007;60(3):309-317.
- Okamoto N, et al. Home-based walking improves cardiopulmonary function and health-related QOL in community-dwelling adults. International Journal of Sports Medicine. 2007;28(12):1040-1045.
- Murphy MH, et al. The effect of walking on fitness, fatness and resting blood pressure: A meta-analysis of randomised, controlled trials. Preventive Medicine. 2007; 4(5):377-385.
- Tully MA, et al. Randomised controlled trial of home-based walking programmes at and below current recommended levels of exercise in sedentary adults. Journal of Epidemiology and Community Health. 2007;61(9):778-783.
- Walking: A step in the right direction. Weight Control Information Network: National Institute of Diabetes and Digestive and Kidney Diseases. http://win.niddk.nih.gov/publications/walking.htm. Accessed Oct. 2, 2008.
- Aim for a healthy weight. U.S. Department of Health and Human Services: National Institutes of Health: National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/obesity/aim_hwt.pdf. Accessed Oct. 2, 2008.
- Your guide to physical activity and your heart. U.S. Department of Health and Human Services: National Institutes of Health: National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_active.pdf. Accessed Oct. 2, 2008.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 5, 2008.
