WALKING INEXPENSIVE AND EFFECTIVE 

FOR FITNESS AND HEALTH

by Toni Lee 

for UPSCALE Magazine 

814 words

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Walking is America's most popular exercise with an estimated 70 million people participating . It takes different forms from a neighborhood walk, to speed walking, hiking, backpacking, orienteering and rogaining, the ultimate form of walking with a purpose. It can be done leisurely, for an intense workout or for competition and according to the Aerobics and Fitness Association of America, it is the number one choice for fitness.

Walking 30 minutes per day will garner results such as an uplifted mood, improved muscle tone, slimmer calves and thighs, increased energy, vitality and improved motor skills within a few weeks. It also reduces the risk of coronary artery disease and aids in weight loss. A thirty minute walk at your target heart rate, generally 55 to 85% of your maximal heart rate, can lead to weight loss from 16 to 18 pounds in a year. Additionally, bone density tends to increase and studies indicate that people who walk at least 30 minutes a day maintain a higher mineral content than their non-walking counterparts, thereby reducing the risk of osteoporosis.

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GENERAL WALKING TIPS

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If you have not been exercising, as with all exercise programs, see your physician before starting to be certain you have no health problems. Begin slowly and increase your intensity and length of walking time gradually avoiding hills in the beginning. To warm up, walk at an easy stride for about five minutes before stopping to stretch your muscles gently for a few minutes, paying close attention to the calves, back and shins. A short routine of slow, non-bouncing stretches held for about 10 seconds each is recommended before resuming your walk. 

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During your walk, the AFAA suggests you keep your posture straight, your eyes focused on the horizon and maintain a natural stride with a rolling heel-to-toe foot action. You should also drink 8 to 10 ounces of water for every 20 minutes of activity. Spring and mineral water are highest in trace minerals, however if walking longer than an hour, an electrolyte replacement drink might be in order. If the humidity is high and the temperature over 75 degrees, it may be safer to walk indoors. Be careful of traffic and always carry identification. Exercise in places you are familiar with the terrain and try to walk with a friend or companion when possible. 

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When you complete your walk, you should end it with a leisurely stroll for the last two to three minutes allowing your cardiovascular system to return to its normal, pre-exercise rate. 

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Stretch again, holding each movement for 20 to 30 seconds, careful not to bounce and breathing throughout the stretch. Concentrate on the upper and lower back, hip flexors, shins, hamstrings, calves and Achilles tendons.

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ADVANCED FORMS OF WALKING

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Walking falls into many categories including speed walking, (which is just what its name describes), hiking (walking through woods and hills), backpacking (hiking longer distances that result in overnight camping), orienteering (in which the walker uses a detailed map and compass to find points in the landscape, often competitively) and rogaining ( a twenty-four hour cross-country navigation in which teams of two to five members walk to as many checkpoints as possible). There are many clubs and organizations found on the internet who support the efforts of participating members. If you want to know more about other forms of walking, two of the best sources on the World Wide Web are HIKING BOOKS at http://a1.com/pebooks/13.htm#1007 and a list of GENERAL RESOURCES at http://www.princeton.edu/~oa/outother.html. 

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WHAT TO WEAR

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For street, track, gym walking and light hiking on flat trails, a sturdy cross training shoe with a low heel that is slightly beveled in the rear is best. However for serious hiking, a properly fitted boot with a wide toe base and solid toe bumper that is not all-leather is recommended. The boot is essential to avoid blisters, ankle strain and foot pain. Select clothing that does not hinder movement, and wear all natural fabrics when possible. Baggy shorts or pants, and dressing in layers is wisest. Under dressing is a mistake as it is better to peel off clothing than not to have enough. For inclement weather, wear clothing that will wick the moisture from your body and waterproof outer gear. 

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WORLDWIDE FUN

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There are many hiking planned events around the world for the experienced and dedicated walkers. The Last Frontier Adventures out of British Columbia and Alaska has a series of trips in which the hiker must be air-transported into the area for their adventure. The Roads Less Traveled in Boulder, Colorado has trips ranging from one to fourteen days, for singles, women, teens, and families during all seasons of the year. Their website is http://www.roadslesstraveled.com and their phone number is (303) 413-0938. Many hiking clubs can be found at website http://www.flash.net/~bhphiker/BHP/Hclubs.html and the International Orienteering Federation's web address is http://www.orienteering.org.

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Written for UPSCALE Magazine - 1998