Photo by Justin Steele
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Smart Fitness
Your Walking Plan
By Gabrielle deGroot Redford, March & April 2007
Put one foot in front of the other. Repeat. Continue as needed for optimal health
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Walking is a little like breathing. You do it without much thought—until the day when you can’t do it as easily because of health or weight issues. Ironically, if people walked more, many of their health and weight problems would disappear.
That’s not an overstatement. In the past 20 years a growing body of research has emerged showing that a brisk, 30-minute walk most days of the week can dramatically cut your risk of heart attack and stroke; decrease your chances of developing diabetes, osteoporosis, and some forms of cancer; and reduce your body weight significantly.
So why is it so hard for so many of us to get moving? Mark Fenton, former member and coach of the U.S. national racewalking team and host of PBS’s America’s Walking series, says our increasing reliance on technology (e-mails, elevators, even automobiles) has taken much of the natural physical activity out of our lives.
The solution, of course, is to consciously put that activity back in—taking the stairs instead of the elevator, walking at lunchtime instead of eating at your desk, using the bathroom on the other side of the building. In his book Pedometer Walking: Stepping Your Way to Health, Weight Loss, and Fitness (The Lyons Press, 2006), Fenton says that using a pedometer (sometimes called a step counter) can be a tremendous motivational tool. “What it allows you to do is make those small lifestyle shifts that are required for better health and fitness,” he says. For optimal health, you should walk about 10,000 steps a day; for losing weight, that number should be at least 12,000.
Of course, before starting any exercise program, you should check in with your physician. “It’s not as if there’s some great risk, but your doctor should know because it might affect the dose of any medication you’re on,” Fenton says. “Better yet, walk every day for two weeks and then check in with him.”
What You’ll Need
A good pair of shoes and a comfortable pair of socks are all that’s required to get you started. The shoes should have a rounded or beveled heel, be flexible through the ball of the foot, and be fairly firm through the arch. Most shoes designated as walking shoes have all three of these characteristics. Make sure you get a pair that fits well and that gives your toes some wiggle room. And never let the salesclerk talk you into buying a pair that doesn’t feel good right away—you should never have to “break in” a pair of walking shoes. Socks should be made of a synthetic, “breathable” material, such as polypropylene, to prevent blisters.
If you do get a step counter, use it first as a diagnostic tool. Walking pro Mark Fenton suggests using one for a week to see how many steps you’re taking on average each day. After a week multiply those steps by 1.2, and then shoot for the higher number. “Sometimes we’re just talking five extra minutes of walking a day—you get there and you’re a success. The next week you add ten extra minutes, and so on. By doing it incrementally, you break down a lot of the barriers people have about exercise,” Fenton says. He also advocates the use of walking poles, not just for older people who need added stability but for anyone who wants to develop more arm strength.
Get It Right If you’re walking for fitness and weight loss, you’ll want to pick up the pace. Here’s how, Fenton says.
- Stand tall and keep your eyes on the horizon. Don’t drop your chin.
- Focus on quicker, not longer, steps. Count how many steps you take in 20 seconds, and shoot for between 45 and 50 (that’s 135 to 150 steps a minute).
- Bend your arms. Hold your elbows at a right angle so they can swing naturally with each step.
- Push off your toes. Pretend that with each stride you’re showing someone behind you the bottom of your shoe.
Find a Buddy
To give you extra motivation to get out the door, in 2007 AARP is hosting ten-week walking programs in 23 states, plus two online programs. Designed for beginners as well as veteran walkers, the programs feature motivational speakers and educational materials, as well as a free step counter for each participant. This year the National Recreation and Parks Association is teaming up with AARP to host these walking programs in ten communities in eight states. To find out whether your area is participating, go to www.aarp.org/states and click on your state. Or call 877-926-8300.
If your schedule doesn’t accommodate group meetings (or if you prefer to do most of your walking solo), AARP also offers two online fitness programs—Step Up to Better Health and Get Fit on Route 66. These programs help you monitor your physical activities and offer encouragement for increasing the amount of exercise you do each day. To register, go to www.aarp.org/walking.
Gabrielle deGroot Redford is a features editor for AARP The Magazine.
Wardrobe styled by Jacquie Hannan, The Artist Agency and courtesy of Bloomingdale's.
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