Walking: A good deal for good health
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“Walking is probably the most profitable form of exercise,” says Melissa Gargasz, D.O., Family Practice, with Greenfield Medical Services, “and it’s easy and doesn’t require a lot of equipment. Get fitted with a good pair of shoes and wear comfortable clothing. Top that off with desire and you are ready to start. If weather or allergies are an issue, hit the treadmill.”
The hardest part of a fitness program is starting, so Dr. Gargasz suggests you just walk through the door and keep walking for 10 minutes. Turn around and walk back. Walk with normal strides with your shoulders relaxed, buttocks and abdominal muscles tightened, and your head up. Start with slower strides, pick up speed in the middle of the walk and slow down to cool off at the end. If you can do this, you are ready to begin a fitness program. Always check with your healthcare provider before starting an exercise program.
The next step is to determine your goals. Are you walking for general health? Then walking 30 minutes a day most days of the week at a pace where you can still comfortably talk, but not sing, is best for you. This is considered a moderate intensity level where your heart rate increases along with your breathing. You might break a sweat.
To improve your cardiovascular fitness, you should walk three to four days a week, 20 to 30 minutes at a faster pace. You should be breathing hard but not gasping for air.
If you are trying to lose weight, you need to walk 45 to 60 minutes five to six times a week. A brisk pace is required to drop the pounds. But, don’t rush into this. You need to give yourself a few weeks to work up to this kind of pace; otherwise you risk injury and discouragement.
“Motivation is a key component. It’s a must-have when adding fitness and keeping it as part of your daily routine,” says Dr. Gargasz. “What motivates you? Do you want to be here for your children? Do you want to be able to continue doing the physical activities you now enjoy? Is fitness vital to your employment? Keeping a walking journal might help you track your progress and challenge you to keep going,” suggests the family physician.
Benefits of walking are numerous, including:
• Burns calories
• Strengthens back muscles
• Slims waistline
• Easy on joints
• Strengthens bones
• Lowers blood pressure
• Allows time with family and friends
• Shapes and tones legs and buttocks
• Lowers cholesterol
• Reduces risk of heart disease, diabetes, and more
• Reduces stress
• Improves sleep
• Enhances mood and outlook on life
• Can be done almost anywhere
• Requires no equipment
It's nearly free (just the cost of shoes).
If you really want to become a fitness walker—averaging 12 to 15 minutes per mile—then you won’t be taking a stroll or nature walk. When done properly, fitness walking incorporates the muscles of the upper body making it a great aerobic activity. It burns about the same calories as running, but it is much easier on the body. Because more muscles are involved it burns calories much more quickly than less aggressive walking. Another benefit is toned muscles in the buttocks, thighs, hips, shoulders, upper back and abs.
“There are no official rules to walking. If nothing hurts, other than perhaps mild muscle soreness at the beginning, then you are doing it right,” says Dr. Gargasz. “But, if something hurts, get it checked out before continuing. Watch out for shin soreness. With the right shoes and some light stretches after muscles are warmed up, this can be avoided.”
Some guidelines for picking good walking shoes are: Flexibility—the shoe should be bendable or twistable so when you step your foot will flex as you roll heel to toe; Flat—look for a relatively flat heel; and Non-flared heel—a slightly undercut heel is preferred to help with the heel strike.
“Remember to stay hydrated by drinking water before, during and after exercise,” reminds Dr. Gargasz. “Add some stretches during the walk for flexibility and after to help with cool down.
“If you want to mix up your physical activity, other moderate-intensity activities include bike riding, swimming, water aerobics, ballroom or line dancing, volleyball, tennis and gardening. Get started now and you’ll soon enjoy the benefits of feeling stronger and more energized!” Melissa Gargasz, D.O. of Greenfield Medical Services 937 981-1121.[[In-content Ad]]
The hardest part of a fitness program is starting, so Dr. Gargasz suggests you just walk through the door and keep walking for 10 minutes. Turn around and walk back. Walk with normal strides with your shoulders relaxed, buttocks and abdominal muscles tightened, and your head up. Start with slower strides, pick up speed in the middle of the walk and slow down to cool off at the end. If you can do this, you are ready to begin a fitness program. Always check with your healthcare provider before starting an exercise program.
The next step is to determine your goals. Are you walking for general health? Then walking 30 minutes a day most days of the week at a pace where you can still comfortably talk, but not sing, is best for you. This is considered a moderate intensity level where your heart rate increases along with your breathing. You might break a sweat.
To improve your cardiovascular fitness, you should walk three to four days a week, 20 to 30 minutes at a faster pace. You should be breathing hard but not gasping for air.
If you are trying to lose weight, you need to walk 45 to 60 minutes five to six times a week. A brisk pace is required to drop the pounds. But, don’t rush into this. You need to give yourself a few weeks to work up to this kind of pace; otherwise you risk injury and discouragement.
“Motivation is a key component. It’s a must-have when adding fitness and keeping it as part of your daily routine,” says Dr. Gargasz. “What motivates you? Do you want to be here for your children? Do you want to be able to continue doing the physical activities you now enjoy? Is fitness vital to your employment? Keeping a walking journal might help you track your progress and challenge you to keep going,” suggests the family physician.
Benefits of walking are numerous, including:
• Burns calories
• Strengthens back muscles
• Slims waistline
• Easy on joints
• Strengthens bones
• Lowers blood pressure
• Allows time with family and friends
• Shapes and tones legs and buttocks
• Lowers cholesterol
• Reduces risk of heart disease, diabetes, and more
• Reduces stress
• Improves sleep
• Enhances mood and outlook on life
• Can be done almost anywhere
• Requires no equipment
It's nearly free (just the cost of shoes).
If you really want to become a fitness walker—averaging 12 to 15 minutes per mile—then you won’t be taking a stroll or nature walk. When done properly, fitness walking incorporates the muscles of the upper body making it a great aerobic activity. It burns about the same calories as running, but it is much easier on the body. Because more muscles are involved it burns calories much more quickly than less aggressive walking. Another benefit is toned muscles in the buttocks, thighs, hips, shoulders, upper back and abs.
“There are no official rules to walking. If nothing hurts, other than perhaps mild muscle soreness at the beginning, then you are doing it right,” says Dr. Gargasz. “But, if something hurts, get it checked out before continuing. Watch out for shin soreness. With the right shoes and some light stretches after muscles are warmed up, this can be avoided.”
Some guidelines for picking good walking shoes are: Flexibility—the shoe should be bendable or twistable so when you step your foot will flex as you roll heel to toe; Flat—look for a relatively flat heel; and Non-flared heel—a slightly undercut heel is preferred to help with the heel strike.
“Remember to stay hydrated by drinking water before, during and after exercise,” reminds Dr. Gargasz. “Add some stretches during the walk for flexibility and after to help with cool down.
“If you want to mix up your physical activity, other moderate-intensity activities include bike riding, swimming, water aerobics, ballroom or line dancing, volleyball, tennis and gardening. Get started now and you’ll soon enjoy the benefits of feeling stronger and more energized!” Melissa Gargasz, D.O. of Greenfield Medical Services 937 981-1121.[[In-content Ad]]