In Step With Your Inner Athlete

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Fitness Walking:
In Step With Your Inner Athlete

By Donna Smallin

When we think of sports, high-energy activities that require an exceptional level of fitness tend to come to mind. But there's one sport that just about anyone can do, anywhere, any time, and that's walking.

Walking can boost your energy, lift your spirits, and bring out the inner athlete in you. And did you know? You get just as many benefits from walking as you do from running or jogging—with far less chance of injury.

A regular walking routine can help build cardiovascular strength and endurance, lower blood pressure, control weight, combat depression, and manage stress. Walking also can reduce your risk of osteoporosis, heart disease, diabetes, and cancer.

Start slow and easy

Getting started is easy. You don't need any fancy equipment—just your own two feet and a pair of sturdy, cushioned shoes.

One word of caution: If walking for you has been mostly a way of getting from one place to another—like from the couch to the refrigerator—you'll want to start out slowly. As with any exercise program, if you are over 40, overweight, or have a history of heart problems, be sure to get your doctor's approval.

Begin by walking for 10 to 15 minutes at a time. Don't worry about speed. Just walk at a comfortable pace. Over a period of a few weeks, gradually increase the length of your walk from 10 minutes to 30 minutes.

If your goal is to improve health and fitness, you'll need to walk for at least 30 minutes three to five times a week. If you want to burn calories, increase the length of your walks to 45 minutes or more each time. To build endurance, schedule one walk of one hour or more each week.

Kicking it up a notch

Looking for more of a challenge from walking? One way to intensify your workouts is to get your arms into the action. With your elbows bent at a 90-degree angle, swing your arms forward and back with each step.

If you wish, you can carry one- to two-pound hand weights to give your upper body a workout at the same time. Walking with ankle weights, however, is not advised as it throws off your natural gait and can lead to injury.

Another way to challenge yourself—and burn more calories—is to increase your pace. Try taking shorter steps. Walking uphill also burns more calories than walking on flat terrain, plus it helps tone your buttocks.

Interval training is yet another way to increase your fitness level. Simply alternate three minutes of walking at your normal pace with one minute at a quick pace. Not challenging enough? Substitute a one-minute jog for the one-minute fast walk.

Also, where you walk can make a big difference. Trail walking is generally a more demanding workout than walking on a paved surface. The uneven terrain of a trail presents the added advantage of helping to improve balance.

Going the distance

If you want a real challenge, train to walk a marathon. USAFit offers a 26-week marathon training program that includes weekly seminars and group walks/runs in cities throughout the country. A USAFit program in Lake Placid is tentatively scheduled to begin in March 2001.

Alternatively, you may wish to consider training with The American Diabetes Association's Team Diabetes, The Arthritis Foundation's Joints in Motion, or The Leukemia Society's Team in Training. You'll get the support you need to complete a marathon, plus a free trip to your marathon destination.

Walkers as athletes

As a walker, you may not feel like an athlete, but if you are committed to your sport, you are an athlete. So be sure to take good care of your body. Get plenty of rest. Fill up on fruits and vegetables and whole grains and drink plenty of fluids, especially when walking longer distances.

Nurture your inner athlete and before long, you will discover a stronger, healthier and happier you. It really couldn't be simpler. All you have to do is put one foot in front of the other and repeat.

Go for the Gold:
7 Training Tips

ó Make walk appointments with yourself¾

ó Find a walking buddy or form a walking group

ó Vary the distance and route each day

ó Vary the terrain—hilly one day, flat the next

ó Train for a charity walk or even a marathon

ó Invite family members to walk with you

ó Keep track of your progress in a walking journal

Donna Smallin is a former marathon coach for the American Diabetes Association's Team Diabetes, marketing director for Lake Placid Health & Fitness, and author of the book, 7 Simple Steps to Unclutter Your Life.