We are happy to hear that many of you are currently participating in SCA’s walk challenge! Hopefully the friendly competition with yourself and others will be a motivator to begin (or restart) one of the healthiest habits around. In this article, you will find information about how to make the most of your walking time and the benefits you can expect to experience!
START SLOWLY
If you are a long-time couch potato, don’t expect to walk out the door and get 10,000 steps on your first day. Starting too quickly can create soreness, fatigue, and even injuries that could ultimately prevent you from meeting your walking goals. Instead, start smart. Take one day to simply measure your current activity without trying to change it. From there, set small goals for increasing your daily walking until you reach an optimal level of activity. For example, if you begin at 4,000 steps per day, see if you can increase it by 500 additional steps each day. Most importantly, decide on a routine that seems manageable and enjoyable for you. If walking seems like a hassle instead of a pleasure, it won’t become a healthy habit. Here are more ideas about how to get started: http://www.thewalkingsite.com/beginner.html
DRESS SMART
Be sure to walk in comfortable, supportive shoes. Walking sneakers should be replaced every 6 months for those who are walking daily. Relying on the old tennis shoes that you’ve been using around the yard for 5 years may result in pain and/or injury. You may even want to go to a specialty store where you can be fitted for shoes that match your body frame, foot shape, and walking style. If you are walking outside, make sure that your clothing is weather appropriate so you don’t get chilled or overheated. If you are walking in the sun, apply sunscreen right before your walk. If possible, choose to walk at a time of day that provides more mild temperatures.
HYDRATE
Whether you are sweating in the heat or not, every cell of your body needs water to function optimally. This applies to everyone, but especially people who are physically active and increasing their level of physical activity. This calculator can help you to determine the amount of water you should be drinking each day: http://nutrition.about.com/library/blwatercalculator.htm. If you don’t like plain water, try adding a bit of lemon, mint leaves or orange juice for flavor. Avoid adding powders with sugar or artificial sweeteners.
WALKING FOR HEALTH
Walking is a great low-impact, low-fuss activity. It requires no special facility, no fancy equipment, and no advanced training. Here are some of the health benefits of a regular walking routine:
- Lower blood pressure
- Higher HDLs (“good” cholesterol)
- Lower LDLs (“bad” cholesterol)
- Prevention or management of type II diabetes
- Weight management
- Physical fitness
- Improved mood
- Better sleep quality
- Reduced risk of heart disease
- Longer life!
To achieve these health benefits, it is recommended that adults participate in 150 minutes of moderate aerobic activity per week (such as walking) plus some strength building exercise twice per week. This can also be measured with steps, with 10,000 steps per day being considered optimal. For even greater benefits, increase the intensity or duration of your activity.
WALKING FOR WEIGHT LOSS
One pound of body fat is made up of 3600 calories. If you gain a pound, you consumed 3600 more calories than your body needed. To lose a pound, you must use 3600 calories more than you consume. This calculator can help you determine how many calories you are burning when you walk: http://health.discovery.com/centers/cholesterol/activity/activity.html. The faster you walk, the more calories you will burn. It may seem like a lot of effort is required to burn a single pound. However, as you walk more, you will increase your muscle mass and metabolic rate. Your body will be burning extra calories even when you are not active. Be aware that a single walk can be easily undone by a poorly chosen snack. For ideal weight loss, combine physical activity with healthy food choices and appropriate portions. If you would like additional guidance with healthier eating, contact Dr. Haaz at shaaz@corporatehealthsolutions.com to get started. (Note: while it may be tempting to add hand or ankle weights to your walk for increased resistance, the risk of injury is greater than the benefit. Instead, try walking faster, longer, or on an incline. To build strength, try using weights independently, not during your walking routine.)
WALKING FOR MENTAL HEALTH
Physical activity is one of the most effective ways to help manage stress, prevent depression, and improve sleep quality. For the greatest mental health benefits, you should be moving quickly enough to feel an increase in your heart rate. This type of activity will release endorphins that help to regulate mood. A heart rate monitor can be helpful, but is not necessary. A simple breathing test can determine if you are working at an optimal heart rate. While you are walking, try to speak. If you can say a full sentence without having to take a breath, your heart rate is not elevated very much. If you can’t say 2-3 words without taking a breath, you may be working too hard. Somewhere in between those scenarios is ideal for challenging your body and improving mental health. If walking faster is not comfortable, try walking up hills, steps, or a treadmill set on an incline.
WALKING AND YOUR JOINTS
If you experience pain in your joints when you walk, or if you know that you have arthritis, it is important to be gentle with your walking program. Check with your family doctor, orthopedist or rheumatologist before beginning a walking program and be sure that you have very supportive shoes. You may want or need inserts in your shoes or a knee/ankle brace (prescription or over-the-counter) to sufficiently protect any affected joints. For many individuals with joint conditions, walking can help to stabilize the joint by increasing the strength of surrounding muscles. Walking can also help to retain joint mobility, so that you are able to continue being active in other ways. If you experience joint pain with extended walking, try breaking your activity into shorter sessions. Walking for 10 minutes, 3 times per day is as effective in many ways as walking for 30 consecutive minutes. When you start to feel pain in your joints, stop walking and start again when your joints have had a chance to recover.
NO PAIN, NO GAIN?
Pain in a joint is a signal to stop your activity and let your body rest. You should also stop if you feel a sharp or shooting pain anywhere in your body. There are some types of sensation, though, that are a normal consequence of increasing your physical activity. When you first begin a walking program, you may notice some muscle fatigue or soreness, especially after the activity or over the next 1-2 days. As you gain strength and endurance, that will diminish. If you feel some soreness after activity, it is a good idea to make your walk a bit easier for the next day or two, so that your muscles have a chance to recover. To reduce muscle soreness, drink plenty of water and stretch all major muscles AFTER your activity. Stretching while your body is cold is not very effective and could lead to injury. Stretching after your muscles are warmed up will release tension and lactic acid (which can lead to soreness). If you are unsure whether the sensation in your muscles is normal, contact your doctor.
GO FOR IT!
Good luck with the walking challenge! We hope that this is the start of a healthy habit that continues for a lifetime. If you have questions about walking or would like any additional support, let us know!
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