Talking Fitness Walking
By Wayne L. Westcott

Quincy - Due to the jogging phenomenon, there was a tremendous increase in adult exercise participation during the 1970s. Men and women of all ages were encouraged to run within their own ability range and to race within their own age category. Friendly fun runs along scenic courses followed by picnics and awards distributions motivated thousands of previously sedentary adults to engage in purposeful physical activity.

In spite of the healthful benefits to the cardiovascular system, however, jogging was responsible for a large number of musculoskeletal injuries. Two out of every three runners experienced foot problems, knee problems, hip problems, back problems or other running-related injuries.

Many of these injuries were the result of the constant pounding and shock absorption inherent in running. For example, every time your foot hits the ground, your leg is subjected to about three times your body weight in landing forces. Therein lays the major advantage of walking, and the main reason that walking has become the most popular fitness activity of the 21st century.

Walkers always have one foot in contact with the ground, which significantly reduces landing forces, shock absorption and injury occurrence. In fact, regular and serious walkers have a very low incidence of injuries and a surprisingly high level of cardiovascular fitness. Planned and progressive walking for the purpose of enhancing physical capacity is most often referred to as fitness walking. Please don’t confuse fitness walking with a leisurely walk through the park, 18 holes of golf, a day at the shopping mall or a stroll around the neighborhood.

All of these activities use energy, burn calories and cause a degree of fatigue. Unfortunately, they are neither vigorous enough nor continuous enough to have a major impact on your fitness level. For physical conditioning, you must walk at a good pace without interruptions for a period of about 20 to 40 minutes. Of course, how fast and how far you walk depends on your current fitness ability. Ideally, your heart rate should reach about 70 percent of maximum, which is approximately 100 to 115 heartbeats per minute.

As a general guideline for beginning a walking program, consider starting with just 10 minutes of steady walking at a moderate effort. Progressively increase your walking pace and distance. I suggest adding five minutes of fitness walking every week, with a goal of walking two miles in 40 minutes within two months of regular training. For best results, try to follow these general training recommendations:

1. Walk three to six days per week.

2. Begin and conclude each walking session with a few bending and stretching exercises.

3. Do not walk immediately after a large meal.

4. Wear loose fitting and non-restrictive clothing.

5. Wear appropriately designed walking or jogging shoes.

6. If possible, vary your walking courses and walk with a friend.

Like any popular fitness activity, walking has its own sport-specific footwear. Specially designed walking shoes are attractive, durable and add an extra measure of protection with regards to injury prevention. It is probably not necessary, however, to purchase the most expensive pair of walking shoes unless you are walking long distances on varied terrains. Although walking is the most natural physical activity, it is always a good idea to check with your personal physician before embarking on any new exercise program.

Be assured that fitness walking, when performed properly, progressively and regularly, is an excellent exercise activity.

About The Author
Wayne L. Westcott, Ph.D., teaches exercise science at Quincy College and consults for the South Shore YMCA. He has authored 24 books on physical fitness and strength training.