Most people know that walking is one of the most healthful of exercises. The problem is that walking has the
reputation of being boring. Wrong! People who do lots of walking know that it's not just good for you—it's also
fun.
Nordic walking, for instance, is an activity that's been around for many years in Europe and is now growing in
popularity in the US.
Nordic walkers use two poles that assist in balance, especially on rough terrain, and provide additional
exercise for the upper body. Walking poles usually cost $70 to $140 a pair in sporting-goods stores.
Information: Exel, 802-524-4770, www.nordicwalker.com.
To aim at an even higher fitness level, try power walking or race walking, which require moving at more than
four miles per hour.
In both activities, you stand upright, push off with your toes, bend your arms about 90 degrees at the elbow
and take quicker, though not shorter, steps.
We normally walk at a pace of about 120 steps per minute. Power walkers take 140 to 160 steps per minute,
and race walkers take more than 170 per minute.
But there's a big difference between walking and running. Walkers never take both feet off the ground at the
same time, and competitive rules require their legs to be straight when the foot hits the ground.
Information: Contact your local recreation department or the North American Racewalking Foundation (626-
795-3243, www.philsport.com/narf) or visit the Web site Walking.about.com (http://walking.about.com).
The Payoff
According to The Cooper Institute, a research institute dedicated to advancing the understanding of the
relationship between living habits and health, in Dallas, Nordic walking, power walking and race walking all
improve circulation and burn more calories than ordinary walking does.
Everyday walking also has big health benefits, say the Harvard School of Public Health, the US Surgeon
General's office and the American Heart Association.
Proof: Researchers have shown that light exercise—which includes walking—cuts the risk of diabetes, heart
disease, obesity, stroke, several types of cancer, high blood pressure, osteoporosis and depression. It
doesn't take much walking to see the benefits—for the average person, only about 30 minutes more a day
than he/she normally walks.
Making It Fun
Unlike many other activities, walking can be a solitary or a group activity. Thousands of walking events held
throughout the US are great for meeting and socializing with other walkers.
The American Hiking Society (301-565-6704, www.americanhiking.org) and the American Volkssport
Association (800-830-9255, www.ava.org) keep track of clubs and events, as does Walking.about.com.
City/county recreation departments usually know of local clubs.
Many events are five-kilometer walks (about three miles), which is well within the ability of most amateur
walkers.
By joining a walking club, you can easily meet others who take regular walks. Clubs have already mapped
out accessible and interesting routes—through historic areas, along rivers or to other places where you'll
enjoy a leisurely visit.
Ask people you know to join you on a daily walk. If you're still working, invite coworkers. Lunchtime strolls can
go a long way in reducing workday stress. If you have children or grandchildren who are students, consider
walking them to and/or from school.
When you travel, look into walking tours that let you see areas that many tourists never have a chance to visit.
Examples: If you enjoy the French Riviera, you'll get a spectacular view of the Mediterranean by strolling along
one of the many walking paths on the coast in Provence. The Italian Riviera and parts of the English
countryside also have terrific sites for walkers. Check with your travel agent for overseas walking tours.
In the US, most large cities and many small ones have walking tours that are easy to find through local tourist
offices and chambers of commerce.
Set Goals
Even though walking can be fun, overscheduling often makes it hard to maintain any activity on a regular
basis. Setting goals is an effective way to keep on track.
As a general rule, it's more effective to set goals for what you intend to do instead of the results you hope to
achieve.
Example: Aim to walk 30 minutes each day instead of, say, setting a goal to lose 10 pounds in three months.
Recommended: Set a goal of walking a certain length of time each day or a certain number of miles each
week or month.
Helpful: Keep a log of how often or far you walk.
Or reward yourself with a present after maintaining a streak of walking every day for a certain time—two
months, for instance.
Pedometers, which record the number of steps you take, are also good motivators, especially if you're just
beginning to walk on a regular basis. They're available at many sporting-goods stores. Typical price: $15 to
$30.
Wear a pedometer for about a week to see how many steps you average per day. Then set a goal to gradually
increase them.
Most people over age 50 take 2,000 to 4,000 steps a day, according to The Cooper Institute, which says many
walkers start experiencing health benefits after an increase of only 1,000 steps a day—a half mile or about 10
minutes of walking for someone with an average stride.
A good plan is to increase your average daily steps by no more than 20%. If you now take an average of 3,000
steps a day, for instance, 600 more steps will require five to six minutes of additional walking.
Though an extra 30 minutes of walking is enough for many health benefits, it usually takes 60 to 90 minutes
of daily walking to achieve substantial weight loss, if that's your goal.
Regardless of your goals, it helps to wear shoes specifically designed for walking. Today, nearly all major
manufacturers have them, including Adidas, Asics, New Balance and Nike. Prices are in the $60 to $80
range.
Walk Your Way to Health & Fitness
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