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Walking for Exercise and Pleasure

The President's Council on Physical Fitness and Sports

Walking is easily the most popular form of exercise. Other activities generate more conversation and media coverage, but none of them approaches walking in number of participants. Approximately half of the 165 million American adults (18 years of age and older) claim they exercise regularly, and the number who walk for exercise is increasing every year.

Walking is the only exercise in which the rate of participation does not decline in the middle and later yearn. In a national survey, the highest percentage of regular walkers (39.4%) for any group was found among men 65 years of age and older.

Unlike tennis, running, skiing, and other activities that have gained great popularity fairly recently, walking has been widely practiced as a recreational and fitness activity throughout recorded history. Classical and early English literature seems to have been written largely by men who were prodigious walkers, and Emerson and Thoreau helped carry on the tradition in America. Among American presidents, the most famous walkers included Jefferson, Lincoln, and Truman.

Walking today is riding a wave of popularity that draws its strength from a rediscovery of walking's utility, pleasures, and health-giving qualities. This booklet is for those who want to join that movement.

People walk for many reasons: for pleasure ... to rid themselves of tensions ... to find solitude ... or to get from one place to another. Nearly everyone who walks regularly does so at least in part because of a conviction that it is good exercise.

Often dismissed in the past as being "too easy" to be taken seriously, walking recently has gained new respect as a means of improving physical fitness.

Studies show that, when done briskly on a regular. schedule, it can improve the body's ability to consume oxygen during exertion, lower the resting heart rate, reduce blood pressure, and increase the efficiency of the heart and lungs. It also helps burn excess calories.

Since obesity and high blood pressure are among the leading risk factors for heart attack and stroke, walking often protection against two of our major killers.

Walking burns approximately the same amount of calories per mile as doesrunning, a fact particularly appealing to those who find it difficult to sustain the jarring effects of long distance jogging. Brisk walking one mile in 15 minutesburns just about the same number of calories as jogging an equal distance in 8  1/2 minutes. In weight-bearing activities like walking, heavier individuals will burn more calories than lighter persons. For example, studies show that a 110-pound person burns about half as many calories as a 216-pound person walking at the same pace for the same distance.

Although increasing walking speed does not burn significantly more calories per mile, a more vigorous walking pace will produce more dramatic conditioning effects. When looking at the benefits to heart/lung endurance, how far one improves depends on his/her initial fitness level. Someone starting out in poorshape will benefit from a slow speed of walking whereby someone in better condition would need to walk faster and/or father to improve. Recent studiesshow that there are also residual benefits to vigorous exercise. For a period of time after a dynamic workout, one's metabolism remains elevated above normalwhich results in additional calories burned.

In some weight-loss and conditioning studies, walking actually has proven to be more effective than running and other more highly-touted activities. That's because it's virtually injury-free and has the lowest dropout rate of any form of exercise.

Like other forms of exercise. walking appears to have a substantial psychological payoff. Beginning walkers almost invariably report that they feel better and sleepbetter, and that their mental outlook improves.

Walking also can exert a favorable influence on personal habits. For example, smokers who begin walking often cut down or quit. There are two reasons for this. One, it is difficult to exercise vigorously if you smoke, and two, better physical condition encourages a desire to improve other aspects of one's life.

In addition to the qualities it has in common with other activities, walking has several unique advantages. Some of these are:

You don't have to take lessons to learn how to walk. Probably all you need to do to become a serious walker is step up your pace and distance and walk more often.

What makes a walk a workout? It's largely a matter of pace and distance. When you' re walking for exercise, you don't saunter, stroll, or shuffle. Instead, you move out at a steady clip that is brisk enough to make your heart beat faster and cause you to breathe more deeply.

Here are some tips to help you develop an efficient walking style:

-----Hold head erect and keep back straight and abdomen flat. Toes should point straight ahead and arms should swing loosely at sides.

-----Land on the heel of the foot and roll forward to drive off the ball of the foot.Walking only on the ball of the foot, or in a flat-footed style, may cause fatigue and soreness.

-----Take long, easy strides, but don't strain for distance. When walking up or down hills, or at a very rapid pace, lean forward slightly.

-----Breathe deeply (with mouth open, if that is more comfortable).

A good pair of shoes is the only "special equipment" required by the walker. Any shoes that are comfortable, provide good support, and don't cause blisters or calluses will do, but here are some suggestions to help you make your selection:

-----Good running shoes (the training models with heavy soles) are good walking shoes, as are some of the lighter trail and hiking boots and casual shoes with heavy rubber or crepe rubber soles.

-----Whatever kind of shoe you select, it should have arch supports and should elevate the heel one-half to three-quarters of an inch above the sole of the foot.

-----Choose a shoe with uppers made of materials that "breathe," such as leather or nylon mesh.

Weather will dictate the rest of your attire. As a general rule, you will want to wear lighter clothing than temperatures seem to indicate. Walking generates lots of body heat.

In cold weather, it's better to wear several layers of light clothing than one or two heavy layers. The extra layers help trap heat, and they are easy to shed if you get too warm. A wool watch cap or ski cap also will help trap body heat and provide protection for the head in very cold temperatures.

If you are free of serious health problems, you can start walking with confidence. Walking is not as strenuous as running, bicycling, or swimming and consequently involves almost no risk to health. Of course, this statement assumes that you will exercise good judgment and not try to exceed the limits of your condition.

Most physicians recommend annual physical examinations for persons over 40 or 45 years of age. Also, if you have high blood pressure or other cardiovascular problems, you should consult your physician before beginning any kind of exercise program.

Now that you have decided to begin walking for exercise, you may be shocked at how poor your condition is. If at first you have difficulty in meeting the standards suggested here, don't be discouraged. You can systematically build your stamina and strength back to acceptable levels. Patience is the key to success. Some experts say that it takes a month of reconditioning to make up for each year of physical inactivity.

No one can tell you exactly how far or how fast to walk at the start, but you can determine the proper pace and distance by experimenting. We recommend that you begin by walking for 20 minutes at least four or five times a week at a pace that feels comfortable to you. If that proves to be too tiring, or too easy, reduce or lengthen your time accordingly.

Some very old people and some people who are ill begin by walking for one or two minutes, resting a minute, and repeating this cycle until they begin to be fatigued. Where you have to start isn't important; it's where you're going that counts.

As your condition improves, you should gradually increase your time and pace.After you have been walking for 20 minutes several days a week for one month, start walking 30 minutes per outing. Eventually, your goal should be to get to theplace where you can comfortably walk three miles in 45 minutes, but there is no hurry about getting there.

The speed at which you walk is less important than the time you devote to it, although we recommend that you walk as briskly as your condition permits. It takes about 20 minutes for your body to begin realizing the "training effects" of sustained exercise.

The "talk test" can help you find the right pace. You should be able to carry on a conversation while walking. If you're too breathless to talk, you' re going too fast.

The more often you walk, the faster you will improve. Three workouts a week are considered to be a "maintenance level" of exercise. More frequent workouts are required for swift improvement.

Listen to your body when you walk. If you develop dizziness, pain, nausea, or any other unusual symptom, slow down or stop. If the problem persists, see your physician before walking again.

Don't try to compete with others when walking. Even individuals of similar age and build vary widely in their capacity for exercise. Your objective should be to steadily improve your own performance, not to walk farther or faster than someone else.

The most important thing is simply to set aside part of each day and walk. No matter what your age or condition, it's a practice that can make you healthier and happier.