Learn to Walk Your Way to Better Health if You Can’t Run

Learn to Walk Your Way to Better Health if You Can’t Run

itness is a quantifiable measure of health. It’s a lifestyle, and it’s a state of being that everyone wants to achieve. The problem is that the goal of perfect health and fitness seems to slip away as we age, and keeping our bodies in shape isn’t as easy as it was a few decades ago. Everyone wants to be fit, but we often create limitations or excuses that prevent us from achieving our goals. Walking might not be your favorite exercise, but it is an activity that you can make your own at any age. It’s also a very effective aerobic exercise. Unless you buy a treadmill or a gym membership, it’s practically free. All you need is a good pair of walking shoes.

The Benefits of Walking

You might be reluctant to accept it, but running isn’t the best way or the only way to achieve better health. If you already have arthritis or joint issues, your knees will thank you for walking instead of running. Moderate aerobic activities, such as walking, are ideal for training your body to become fitter and healthier. On the outside, you might drop a few pounds and look fitter and trimmer. On the inside, you’ll be growing lean muscles that are ready to burn fat and work off that Saturday afternoon cheeseburger and fries.

As a newborn power walker, you’ll be improving your cardiovascular health, strengthening your muscles and enhancing your overall health. Moderate exercises that require deep breathing but don’t get you winded are great for increasing your fitness. Walking happens to be a perfect exercise to work the big muscle groups in the lower body. As you walk, you’ll be awakening your sense of balance and reducing your risk of diabetes, stroke, cancer and all kinds of ailments. You’ll also sleep better and be in a better mood.

If you suffer from arthritis or joint problems, here’s another reason to get out there and walk. A Boston University study found that osteoarthritis patients, who have wear and tear joint damage, reduced their mobility limitations by 16 percent for every 1,000 extra steps taken. By avoiding exercise, you’re putting on more weight and weakening the muscles that support your joints. Both conditions increase inflammation and pain.

Workout Frequency

How often should you exercise? How long should you walk? These are two of the most common exercise-related questions. The Surgeon General and the Centers for Disease Control and Prevention both recommend that everyone exercise for 30 minutes daily. Another recommendation is to walk 10,000 steps each day. Individuals with osteoarthritis should walk up to 6,000 steps daily.

If you’ve been out of the saddle and in the easy chair, don’t start with 30-minute walks. Fitness guru Covert Bailey says that people who are overweight need to exercise more frequently and for shorter durations. To start, exercise for 10 or 15 minutes two or three times a day until your body is ready for more.

Time vs. Distance

Ever since grade school, we’ve been trained to measure walking or running in miles or laps, but it’s time to change that mindset. Pushing yourself to run a mile on your first day out is a recipe for trouble. There’s no shame in moving the target closer. If you pull a hamstring during your first workout, your buddies will laugh.

To create a sustainable, injury-free workout plan, always walk for distance instead of time. Increasing your pace won’t make a 20-minute workout go any faster. By going for a fixed time, you’ll find the pace that’s best for you. This is the way to prevent injuries and make sure that you continue on your path to fitness.

Tracking Your Progress

As your fitness improves, you’ll find that you can walk longer without any trouble. You can track your progress with a pedometer, mobile phone app or treadmill. Measuring your heart rate during exercise is one way to tell how much your fitness has improved. If you walk outdoors, you’ll find that you can pick up the pace and walk a greater distance while staying in the ideal aerobic zone. Tracking your progress is also an excellent way to set goals.

Workout Variations

When your body is accustomed to working out, your walks won’t be as difficult. Eventually, you’ll need to add something extra to get the same benefits. You can increase the aerobic intensity of your walks by adding hand weights or carrying a weighted backpack. Walking on hills, taking a hike or increasing the incline of your treadmill will also make your walks harder. You could incorporate a flight of stairs into your regular walking course. Finally, you can increase the intensity by adding short 40-second wind sprints. Sprinting doesn’t mean running at full speed until your muscles ache and you can hardly breathe. All you need to do is step up your pace until you feel slightly out of breath. Then, your usual pace will seem more difficult.

If you’re serious about getting fit, make walking your exercise of choice. Get out there, and do it. Excuses aren’t acceptable unless you need a reason to hit the golf course and carry your own clubs. Start slow, and maintain a positive attitude at all times. Remember that some exercise is significantly better than none at all. Use these tips to walk your way to a new level of fitness.