by Mari Teresa L. Ungson
WALKING is considered the easiest exercise in the world! And we are all into it since whether we like it or not, we walk everyday to get to our destination. Unless we are sitting or lying, we are standing and walking around wherever we are. We don’t need any special machine or equipment to do walking except when you’re in the gym and use the treadmill, otherwise, you can simply walk around your neighbourhood, your house/garden, or in the mall and that would be as good an exercise as doing it on the treadmill. And you can wear anything when you walk. You can wear your jeans, wear shorts, leggings, slacks or even a skirt (make it a mini it’s easier to walk wearing a mini and am sure it would be a head turner, if you know what I mean…). Walking indeed is an exercise that doesn’t make demands, appears to be the least expensive, and good for the heart and overall health!
Medically, the benefits of walking are undisputed. Cardiovascular exercises, such as walking, can reduce the risk of heart disease and improve heart function and muscle tone, as well as lower blood pressure, cholesterol, risk of stroke, and risk of injury. In addition, it improves strength around the joints that can help with degenerative joint disease. But that’s not all. The benefits are multiple, not the least of which is the improved sense of well-being or happiness with the increased endorphin levels.
Exercise coaches observed that many beginners say they have a kind of “awakening” when they begin to work out. They begin to feel better, so they sleep better, manage stress better, and get more energy in the process. As a result, their self-esteem improves.
Former Olympic marathon runner Julie Isphording, a walking/running coach, author and columnist, says she sees it often in the walkers she trains. “People start to change their attitude,” she says. “It really isn’t about the walk. It’s about something. So, when you step on the scales and say, “it’s not working,” she says, you can look back at how far you’ve come. “Maybe a month ago, you couldn’t walk a mile and now you’re walking three,” says Isphording. Isphording also recommends keeping a journal and documenting the experience itself: the weather, how you felt that day, who you went with, and how far you walked.
When you do decide to go walking regularly, don’t skimp when it comes to footwear. All walkers should get a good pair of walking or running shoes with arch support and the proper cushioning to prevent injury, even when just starting out.
Shoes are the only piece of equipment needed, so, invest well. Whether you choose a walking shoe or running shoe, go to a specialty store and have them fit you. And set a goal beyond weight loss and better health. Isphording recommends creating a goal that’s out of your current reach but attainable, to help you stay focused. A walk for charity or planning a walking trip during vacation and the like can be one of your goals.
Even if you follow all the tips to stay motivated, it isn’t always easy, say the experts. Now, expect some hitches along the way. Accept the fact that you’re not always going to want to do it. It’s normal to have variations in energy and to experience a little discomfort at times. It’s part of the process of conditioning your body. It doesn’t mean you’re backsliding; it’s just life, mood swings, hormones and the like. But don’t fret, you should be out of it in a jiff and get back to walking soon if you want an easy exercise on a regular basis. There will always be challenges that we will have to face, especially in maintaining a healthy lifestyle.
When starting a walking program, experts advise starting on short distances, then working up to longer distances and more time on the road. Even if 10 minutes is all you can handle at first, it’s a start. Feel satisfied, keep going, and try for 15 in a couple of days. Progress at a pace you can handle. As the body starts to feel more comfortable, “pick up the pace a bit more.”
Keep in mind though that walking may not be for everyone. Those with lower-extremity degenerative disease such as arthritis or cardiovascular disease should see their doctors before starting any exercise program. Some arthritis symptoms may be aggravated by impact; in this case, you might want to walk on a soft surface like a track or decide to swim or use a stationary bike instead.
Recent studies have indicated that even moderate exercise can provide tremendous benefits. Experts agree, saying that while working up to 45 to 60 minutes a day would be great, you’ll still benefit from doing 30 minutes or even 20. And they hope that once people get started walking, they won’t quit.
We are naturally active creatures and as such we were designed to move. It’s unnatural for us to sit and be sedentary. We need the muscular stimulation. We need the stimulation to the brain.
The bottom line is technology has made our lives very sedentary. It’s not a character flaw, it’s just that our environment is such that we don’t get enough activity in our daily life, so we have to think active — take the stairs instead of the elevator, commute instead of driving your car, scan the whole mall before deciding what item to purchase…there are just so many creative ways to move around and start walking. So, walk for good health, walk for your heart, walk to fight osteoporosis, walk to handle stress, walk if you love yourself…happy walking!
