As Mother Nature finally decides to be kinder to us, we actually want to be outside and enjoy the weather. This time of year, many people start walking outside for exercise, but is this good or bad? It can be either, so it is best to consider some all-round aspects of walking for your health.
One plus is that walking is free; kind of. You don't have to pay to walk in parks, in your neighborhood, or on the great trails we have in the area. However, you do want to invest in a good pair of shoes specifically for walking. Don't forget proper cotton athletic socks either. Some even have extra padding in the heels and front of the foot to help absorb some of the impact from your stride.
Walking on pavement is an activity that can present problems for certain conditions like some types of arthritis in the knees and hips, sciatica, spinal stenosis and other back issues, and it does not offer the benefit of improving bone density. Due to the impact and pounding that occurs when walking on pavement (inside or outside), the painful symptoms of such conditions are far more likely to make themselves known than they would from other low or no impact activity. Better options would include cycling, low impact aerobics on a wood floor, or an elliptical machine. Walking primarily works the heart muscle, and if done briskly enough, is a pleasurable aerobic activity for most and easy to do with a partner or pet.
Walking is omni-directional, which means you move in one direction. This is not a problem, as long as you do more than just walking. It is always good to include as much variety in your exercise program as possible, and to avoid doing the same exercise or routine of exercises all the time. Not changing your routine is like never rotating the tires on your car, and your body is prone to overuse or repetitive motion injury because the same muscles and joints are used in the same way over and over again. Therefore, walk as much as you like, but be sure to strength train and perform other aerobic activities as well.
Be absolutely sure not to walk with weights. Contrary to old beliefs, walking with ankle or hand weights only creates a higher risk of injury by adding impact to joints, disrupting the natural flow of your gait (walking motion), and encouraging poor posture. Walking with weights will not increase your heart rate, your bone density, or make you stronger. Instead, swing your arms naturally and take long smooth strides, landing heel, ball, toe. If you want to increase your heart rate, power walk or pump your arms. Remember to breath deeply and in a smooth rhythm also. This will keep your energy up and help oxygenate the blood to burn calories efficiently.
When you do go exercise walking, vary your sessions with different routes that include at least some hills, change your speeds, and drink lots of water before, during, and after. Before diving into the more strenuous part of your walk, take about 5 minutes to warm up with slower walking, and cool down at the end of your walk in the same manner. Lastly, stretch your calves, hamstrings, back, quadriceps, and anything else for which you have time. There is no one-size-fits-all exercise program of any kind for any person, so listen to your body and if something hurts, it probably isn't good for you.
Enjoy your walking!
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