Walking is one of the better physical activity choices available for adults because there are no special skills or equipment required other than a comfortable pair of walking shoes. Although some people wonder if walking is challenging enough to be beneficial, it is a moderate-level physical activity that leads to health improvements when it's done for 30 minutes a day at least five days per week. The walking duration can be broken into 10 minute segments and still be effective if the daily activity total is 30 minutes...
For weight loss, running does seem to have an edge over walking and yet when an equal amount of energy is expended during walking and running, similar disease risk reduction occurs such as lowered blood pressure, cholesterol, and diabetes levels. Although it takes walkers longer to cover the same distance as runners, both groups derive similar health benefits from their preferred activity.
It's always reassuring for me to hear about the health benefits of walking because I find the activity very enjoyable and I gave up running years ago following an ice skating knee-related injury. I've got plenty of opportunities to walk in our Baltimore City neighborhood and I especially enjoy the five mile round-trip loop from our house around Fort McHenry National Park.
If you are making regular walking part of your life, a look at some numbers may help you achieve your health and fitness goals. There are many new fitness tracking gadgets on the market and I'll admit that I haven't tried them because I'm drawn to low-tech pedometers that only measure steps. Newer fitness measuring devices include too much information to be useful for me. And while some folks use phone apps to track their activity, I'd rather not carry a mobile phone throughout the day.
If you've been completely sedentary, try using a step counter such as the one shown above to chart your progress. This small gadget is a motion sensor that you wear on your waistband. It will count how many steps you take each day. Sedentary people usually get 2,000 - 4,000 steps a day and yet a worthwhile daily long-term goal is to gradually work toward accumulating 8,000 - 10,000 steps. To achieve this higher number of steps, be sure to measure your baseline first (i.e., determine the average number of steps you take each day over the course of three days). Once you know your baseline, you can increase your daily step total by about 10% each week until you reach your goal.
Checking your step counter throughout the day provides immediate feedback that may inspire you to get up and moving more often. If you've only recorded 2,000 steps by lunchtime (i.e., about one mile), you need get up and take a walking break. Instead of trying to conserve your energy, as we're genetically programmed to do, you'll find that being inefficient and taking as many walking trips as possible throughout the day will help you feel more alert and energetic.
It helps to invest in a reliable step counter that provides an accurate measurement. A simple step counter was included among a list of top ten pedometers that measure steps, distance, calories burned, and activity time. There's a lot to be said for keeping things simple and only focusing on the number of steps, especially since the distance and calorie measurements are both derived from the step count.
Accusplit's AE120XL Step Counter received a favorable review on About.com's Walking Web site and it only costs about $25. Years ago when I worked in osteoporosis prevention for the Maryland Department of Health, I developed a booklet (pro bono) called, "Steps to Healthy Bones" that accompanies Accusplit's highly-rated AE 120XL step counter. The pedometer wellness package is still available on-line.
In addition to counting steps, another type of walking count involves measuring your speed or intensity. One hundred steps per minute is a very rough approximation of moderate-intensity exercise. According to a 2011 American College of Sports Medicine position stand, it may be best to use both steps per minute combined with currently recommended exercise durations for your conditioning program (e.g., 100 steps per minute for 30 minutes per session).
If you've ever wondered how fast you're moving during a walk, wear a watch with a second hand and count the number of steps you take in 15 seconds to estimate your pace or miles per hour:
It's always reassuring for me to hear about the health benefits of walking because I find the activity very enjoyable and I gave up running years ago following an ice skating knee-related injury. I've got plenty of opportunities to walk in our Baltimore City neighborhood and I especially enjoy the five mile round-trip loop from our house around Fort McHenry National Park.
If you are making regular walking part of your life, a look at some numbers may help you achieve your health and fitness goals. There are many new fitness tracking gadgets on the market and I'll admit that I haven't tried them because I'm drawn to low-tech pedometers that only measure steps. Newer fitness measuring devices include too much information to be useful for me. And while some folks use phone apps to track their activity, I'd rather not carry a mobile phone throughout the day.
If you've been completely sedentary, try using a step counter such as the one shown above to chart your progress. This small gadget is a motion sensor that you wear on your waistband. It will count how many steps you take each day. Sedentary people usually get 2,000 - 4,000 steps a day and yet a worthwhile daily long-term goal is to gradually work toward accumulating 8,000 - 10,000 steps. To achieve this higher number of steps, be sure to measure your baseline first (i.e., determine the average number of steps you take each day over the course of three days). Once you know your baseline, you can increase your daily step total by about 10% each week until you reach your goal.
Checking your step counter throughout the day provides immediate feedback that may inspire you to get up and moving more often. If you've only recorded 2,000 steps by lunchtime (i.e., about one mile), you need get up and take a walking break. Instead of trying to conserve your energy, as we're genetically programmed to do, you'll find that being inefficient and taking as many walking trips as possible throughout the day will help you feel more alert and energetic.
It helps to invest in a reliable step counter that provides an accurate measurement. A simple step counter was included among a list of top ten pedometers that measure steps, distance, calories burned, and activity time. There's a lot to be said for keeping things simple and only focusing on the number of steps, especially since the distance and calorie measurements are both derived from the step count.
Accusplit's AE120XL Step Counter received a favorable review on About.com's Walking Web site and it only costs about $25. Years ago when I worked in osteoporosis prevention for the Maryland Department of Health, I developed a booklet (pro bono) called, "Steps to Healthy Bones" that accompanies Accusplit's highly-rated AE 120XL step counter. The pedometer wellness package is still available on-line.
In addition to counting steps, another type of walking count involves measuring your speed or intensity. One hundred steps per minute is a very rough approximation of moderate-intensity exercise. According to a 2011 American College of Sports Medicine position stand, it may be best to use both steps per minute combined with currently recommended exercise durations for your conditioning program (e.g., 100 steps per minute for 30 minutes per session).
If you've ever wondered how fast you're moving during a walk, wear a watch with a second hand and count the number of steps you take in 15 seconds to estimate your pace or miles per hour:
| # Walking Steps in 15 seconds 15 23 27 30 43 | Miles Per Hour (M.P.H.) 2.0 3.0 3.5 4.0 5.0 | # Minutes Per Mile (PACE) 30 20 17 15 12 |
The human body seems to move best at 3.5 m.p.h. or a 17 minutes per mile pace. It's the speed that long distance walkers are able to maintain without discomfort. To increase the intensity of your walks, instead of always pushing for a faster pace, try using fitness walking poles to distribute the effort more evenly throughout your body. Fitness walking poles look like ski poles and give the upper body more of a workout. I admit they're a bit odd looking to use without snow covering the ground and yet they are wonderful for people with balance challenges who are self conscious about using a cane for mobility.
Interestingly, a person's normal walking speed is a more accurate predictor of life expectancy than age or sex, especially among adults older than 75. Although it doesn't mean that walking faster will necessarily increase your longevity, walking speed can be used as a health status indicator among older adults.
If you're walking to lose fat you may wonder how many calories you're burning during your walking sessions. The heavier you are and the faster you move, the more calories you'll expend. Most forms of exercise burn very few total calories (nothing a small snack won't replace). And yet regular physical activity, including strength training, does change your body's metabolism so that you become a more efficient calorie burner. Instead of counting the calories you consume or expend, focus on limiting your portion sizes, drinking more water and MOVING MORE throughout the day. Increasing your overall activity level through regular enjoyable physical activity such as walking is what really counts!
Be Well,
Mary
P.S. Please ignore the text box below; your comments are always welcome here.
Interestingly, a person's normal walking speed is a more accurate predictor of life expectancy than age or sex, especially among adults older than 75. Although it doesn't mean that walking faster will necessarily increase your longevity, walking speed can be used as a health status indicator among older adults.
If you're walking to lose fat you may wonder how many calories you're burning during your walking sessions. The heavier you are and the faster you move, the more calories you'll expend. Most forms of exercise burn very few total calories (nothing a small snack won't replace). And yet regular physical activity, including strength training, does change your body's metabolism so that you become a more efficient calorie burner. Instead of counting the calories you consume or expend, focus on limiting your portion sizes, drinking more water and MOVING MORE throughout the day. Increasing your overall activity level through regular enjoyable physical activity such as walking is what really counts!
Be Well,
Mary
P.S. Please ignore the text box below; your comments are always welcome here.
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