Fitness Walking

Most people begin walking when they’re
around 14 months old. I started in my mid-40s.

Yes, you read that right: mid-40s.

That’s how long it took me to motivate myself to get up off my rear end and start fitness-walking. But boy, am I glad I finally made the move!

Walking is the shortcut to several health benefits—so
many that I’m sorry I didn’t start sooner. It can improve
your mood, lower stress, increase metabolism and manage
weight—and it’s great for the heart!

But what really inspired me is the fact that there’s no
gym membership required—just the right shoes and comfortable clothing!

Whether you’re relatively new to walking, like I am, or advanced enough to tackle a marathon, there are guidelines you should follow to keep yourself injury-free and safe:
> Never stretch cold muscles. Wait until the end
or middle of your walk.
> Find a comfortable stride and keep your body
in line—chin up, shoulders back, arms bent at the
elbow and swinging, heel of your foot touching the
ground first.
> Start out slowly, then gradually increase speed.
> Drink plenty of fluids to keep the body hydrated.
> Avoid wearing headphones or earbuds when outside. They may be great for listening to music, but they also block out the sounds of oncoming cars, bicyclists, runners and dogs.
> Speaking of dogs, a repellent spray works
wonders in stopping any aggressive canines.
> Carry a cell phone and identification for
emergencies.

To be honest, even though I know this low-impact workout is highly beneficial, there are days I don’t want to train. My
excuse list is long: I’m tired; I’m sick; I don’t have the time; it’s boring; it’s too cold/hot/rainy/snowy/windy outside.

According to Stephanie Brooks, a Certified Strength and Conditioning Specialist with 10 years of coaching experience, there are numerous ways to stay motivated:
> Keep a journal of your mileage and time. You can also use a pedometer to measure your steps. Doing so helps you see the progress you’re making. Runstoppable.com is a great online tool to track your every move.
> Set realistic daily, weekly and monthly goals. Write them into your schedule.
> Vary your route. Speaking from personal experience, this tip is what most keeps my boredom at bay and my motivation high. Some days, I tackle the hills in my neighborhood, while others are spent in the park. On occasion, I’ll walk on the treadmill indoors. Variety is
the spice of life! Or at least that’s what I tell myself.

Who knew that putting two feet in front of each other
was so easy? Well, actually, toddlers do. Which means
there’s no excuse for those of us old enough to be reading
this article not to walk out the door and get physical!

Sidebars:
Set realistic daily, weekly and monthly goals.

Shoes are the only equipment a walker needs,
but they’re also the most important. To be sure you’re
wearing the correct footwear, get fitted at a running shop.
Proper walking shoes should have:
> Ample heel cushioning
> Roomy toe area
> Arch support
> Slip-resistant soles

Dress For Success
When it comes to exercise and attire, comfort should
be your priority, not fashion. However, loose-fitting and
layering is always in season! Layering allows you to peel
away items as you warm up. And new fabrics designed for
exercise keep moisture away from the skin, insulate the
body and protect you from the elements. Be sure to accessorize with plenty of sunscreen.

Buddy Up
Boost your workout using a buddy system! Exercising with
others can help you stick to your walking program by alleviating boredom and providing motivation, inspiration and
accountability. Walk with a friend or join a local walking
group.

Calculating Calories
Walking and weight loss go hand-in-hand. The reason: We
expend energy with every step we take, which burns calories, which leads to losing weight! Approximately 100-200 calories are burned per mile, depending on your weight, pace and distance. If you are using a pedometer, approximately 2,000 steps equals one mile.

Start Off on the Right Foot
Stretching is a great way to avoid injuries. We’ve included
a few stretches below, to help you stay loose and limber. But remember—stretching is exercise too, so you’ll want to follow these important tips from Stephanie Brooks, Certified Strength and Conditioning Specialist:
> Stretch slowly. It’s better to take time stretching than to waste time healing from an injury.
> Never bounce or overdo your stretches. If at any point you
don’t feel flexible enough to follow the suggestions below, stop!
> Simplify your stretch. After a long, challenging walk, you may want to take a warm bath and stretch your legs in the tub.

Calf stretches
1. Stand facing a tree (or pole), and gently lean forward against it. Keep your right heel on the ground, but point the toes upward and support them against the tree. Slowly lean your body forward to stretch the calf muscle. Hold for 20-30 seconds and release. Repeat with left leg.

2. Use a curb (or a step) for this one. Face the curb and place your right leg in front of your left leg. Rest the sole of the right foot on the curb, with your heel touching the ground. Gently lean your body forward to stretch the calf muscle and hold 20-30 seconds. Repeat on left leg.

3. The following stretch works best if you’re inclined slightly,
either facing uphill, or hands on curb or step. Drop into push-up position: facing down, hands shoulderwidth
apart. Keeping your weight on the balls of the feet,
gently push back toward your heels, slowly stretching the calf muscle. Hold for 20-30 seconds and ease forward toward your toes. Repeat. You can also bring one foot forward, even with the other knee, and then alternate legs.

Lower back stretch
You’ll want to sit down for this one. Cross your left leg over the right leg, so that the ankle is resting on your right knee (your left calf and shin should now be parallel to the ground). Keeping the left calf and shin horizontal, use both arms to slowly pull the leg up toward your chest. You’ll feel the stretch in your lower back and the top of your glutes. Don’t overdo it, and stop if you feel any strain in your back or knee. Gently lower the leg back to the original position and repeat with the other leg.