Walking is easily the most popular form of exercise. It doesn't require a major investment in gadgets and is the only exercise in which the rate of participation does not decline in the middle and later years.
An interesting fact is more than 50% of our body's muscles are designed for walking. This is why walking is regarded as a natural movement which is virtually injury free.
Often dismissed in the past as being "too easy" to be taken seriously, walking has gained a new respect as a means of improving heart health. Studies show that when done on a regular schedule, walking can improve the body's ability to consume oxygen during exertion, lower the resting heart rate and increase the efficiency of the heart and lungs. Brisk walking for just 30 minutes a day can reduce the risk of stroke and bad cholesterol (LDL) levels as well, according to the American Heart Association.
Walking one hour a week can reduce the risk of Coronary Artery disease by 51%. Experts now say a brisk walk three times a week affords the same type of cardiovascular benefits once associated with more strenuous activities such as running or jogging. Remember the key word is brisk - a more vigorous walking pace will produce more dramatic conditioning effects.
"Even afer finishing a fast walk, a person's metabolism remains elevated above normal, resulting in additional calories burned," says Donna Scoggins, RN, Cardiac Rehabilitation Nurse at Saint Anthony's Health Center.
What makes a walk a real workout? "It's largely a matter of pace and distance," says Donna. "When you're walking for exercise, you don't saunter, stroll or shuffle. Instead you move out at a steady clip - brisk enough to make your heart beat fast."
WALKING TIPS
Here are some tips on developing an effective walking style:
· Hold your head erect and keep your back straight and your abdomen flat. Toes should point straight ahead and your arms swing loosely at your side.
· 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 your mouth open, if that's more comfortable).
· And just think - the only equipment you need for a brisk walk is a pair of good walking shoes!
For information about the Cardiac Rehabilitation program at Saint Anthony's Health Center, please call 618/47-HEART.