What if there was a miracle pill that if taken each day would give you a:

  • 20% reduced risk of breast cancer
  • 30% reduced risk of heart disease and stroke
  • 50% reduced risk of diabetes

 

This "miracle pill" will help you live longer and healthier into old age, as well as help maintain bone density and prevent osteoporosis.  Well, lace up your sneakers because this "pill" comes in the form of walking.  Only 30-60 minutes a day and you will reap all of the above health benefits according to several recent health studies.

 

The 20-year Nurse's Health Study has shown significant decreases in the above mentioned disease's in people who engaged in "brisk" walking for 7 hours per week.  In the study, brisk was defined as 3-3.9 miles/hr, or 15-20 minutes per mile.  This study also showed a decreased risk of death in older men and women who walk regularly for 30 minutes daily.

Now that you know about the "miracle pill" isn't it time you start TAKING IT?  Before you head out to the great outdoors, read the rest of this article.  First, it is advised that you see your physician if any of these apply to you:

  • You've been sedentary for at least 1 year (no exercise)
  • You currently are not exercising and are over 65
  • You've been diagnosed with heart disease
  • You are pregnant
  • You have diabetes
  • You have chest pain, especially when exerting yourself
  • You feel faint often or have dizzy spells

 

So now you're all cleared to begin, but what should you wear?  
Clothing

  • Depending on your climate, dress in layers
  • Socks should be comfortable and made with fibers such as coolmax, to prevent blisters by keeping feet drier
  • A hat is essential to reduce sun exposure and keep you from losing body heat
  • wear sunscreen
  • Bring water with you

Shoes

  • Must fit well but leave enough room for feet to expand
  • Good walking shoes are flexible as your foot rolls through each step
  • Should be flat- with little difference in height between the heel and ball of the foot
  • Consult your local sporting good specialist for specific advice on your personal foot type and proper support needed
  • Replace your shoes approximately every 500 miles

 

Now you're properly dressed and ready to go right?  Wrong!  Hold on, let's talk about posture and mechanics!

Posture  How you hold your body is very important to walking comfortably and easily.  With good posture you will be able to breathe easier and avoid back pain.

  • Stand up straight
  • Don't lean forward or backward- this will strain back muscles
  • Eyes forward- don't look down, look 20 feet ahead
  • Chin up-  this reduces strain on neck and back
  • Shrug your shoulders up once, then let the fall and relax, keep them in this position while walking
  • Suck in your stomach

 Mechanics

  • Swing your arms- arm motion can lend power to your walking, burning 5-10% more calories
  • Keep elbows bent to 90 degrees and close to body
  • Hand should be in a loose, partially closed curl, never clenched (this can elevate blood pressure)
  • Your forward hand should not cross the center point of your body
  • On the forward swing, keep hand below level of breastbone

Step  The walking step is a rolling motion.

  • Strike the ground first with your heel
  • Roll through the step from heel to toe
  • Push with your toe
  • Bring the back leg forward to strike again with the heel
  • Flexible shoes will ensure you are able to roll through each step

Stride  Getting full power from the push off of the back leg as it rolls from heel to toe is the key to powerful, efficient walking.

  • Avoid over striding, which is taking longer steps to increase speed-   this is potentially harmful and is inefficient.  Take more steps instead of longer.
  • Your stride should be longer behind your body, where your toe is pushing off
  • All your power should be on your back leg, driving you forward 

Stretching  This is the last thing you need to know before you start a walking program but the first thing you should do before you head outside.  Stretching will add flexibility, warm up and loosen tight muscles to prevent strains and make your walking more comfortable.

 

Now you're all set to hit the road.  Remember to pace yourself to avoid early fatigue and you will be on your way to a happy, healthier you!  Don't forget to spread the word about the "miracle pill!"