Written By Thomas W. Clark, M.D.
Your Walking Plan for Success
Walking — it’s one of the best fitness activities that you can do. It’s low-risk, easy and free. The only equipment you really need is a good pair of sneakers. In fact, experts at the Centers for Disease Control and National Institutes of Health recommend that adults get at least 30 minutes of moderately intense physical activity most days of the week. This can be achieved by walking two miles briskly, at about four miles per hour.
No matter what your goal is, one tool can help—a good pedometer. This will help you track your progress and give you credit for your movement throughout the day, not just with your new walking program. It should be worn daily and for best results. Keep the pedometer as horizontal as possible. If it is tilted at all, the reading will not be accurate.
Before you do anything, wear your pedometer for an entire day. How many steps did you take? No matter what the number is, celebrate movement and don’t be hard on yourself. Remember, the hardest part of starting a fitness program is starting at all! Over time, your goal is to build up to 10,000 steps a day, the equivalent of about five miles. It is possible—really!
First, determine your goal: Why are you walking? Is it for weight loss? Heart health? General well being? Next, work towards your goal using the following guidelines.
Dr. Clark’s 7 Safety Tips:
1. Always try to walk with a partner when you can.
2. Stick to familiar neighborhoods with plenty of activity.
3. Know your route. While traveling, check with the hotel desk for safe walking routes.
4. Let a friend know your route and estimated walking time. If there is no one to tell, leave a note inside your home in a visible place.
5. Varying your route prevents boredom and promotes safety. Never let your route become predictable to others.
6. If you feel you are being followed by a motor vehicle, turn around and walk the other way, remaining on the same side of the road.
7. Keep your cell phone with you, but observe your environment without distractions. Likewise, keep your iPod on low volume or listen with one ear only.
1. if you are walking for general good health:
- Take the number of steps you had on your pedometer after one day and work to increase it by 200 to 500 steps a day each week (or more if you can) until you are at 10,000 steps a day.
- In terms of time, start with fitness walking every other day and then eventually about five days a week. Begin at your current fitness level. If that means walking for 10 minutes in the beginning then do that. If you can walk 20 to 30 minutes a day, even better. The goal is to walk at least 30 minutes, five days a week. The key is to go slow and celebrate your success rather than overdo it and become discouraged or injured.
- Talk to your healthcare provider to make sure what is reasonable and safe for you.
- You should be walking fast enough so that you have elevated breathing but you can still carry on a conversation (often referred to as a “talking” pace).
2. if you are walking to improve your cardiovascular health:
- Take the number of steps you had on your pedometer after one day and work to increase it by 200 to 500 steps a day per week (or more if you can) until you are at 12,000 to 15,000 steps a day. At least 3,000 or more of your steps each day should be at a very fast pace (breathing hard but not gasping for air).
- In terms of time, begin by walking every other day and work up to five days a week. Once again, begin at your current fitness level. The goal is to walk at least 30 minutes, five days a week. For about 20 of the minutes, walk at a faster pace. This can be accomplished with a five-minute slower walk before and after the 20 minutes, or it can be done in intervals (i.e., 5 minutes at a slower pace, 5 minutes at a brisk pace and continue altering until you reach 30 minutes).
- Build up gradually and celebrate your success. Try not to overdo it or you may become discouraged or injured.
- Talk to your healthcare provider to make sure what is reasonable and safe for you.
3. if you are walking for weight loss
- Follow the general guidelines for cardiovascular health. Build up gradually to walking a minimum of five days a week, 45 to 60 minutes (12,000 to 15,000 steps a day), with 30 to 45 minutes of this time at a brisk pace.
- Try to incorporate some form of resistance training (weights/bands) to ensure that you are maintaining or building lean body mass through-out your weight loss phase (this will help your overall metabolism and make maintaining the weight loss easier).
- For optimal weight loss, your diet must be altered as well. Make sure you are getting enough lean protein (at least 90 grams/day) and controlling your intake of sugar (carbohydrates). This will help control your hunger and promote lean body mass.
Finally, use common sense. It is important to pace yourself and avoid injury. You may start walking five to 10 minutes, two to three times a week and gradually increase your days, distance and time each week. If it bothers your joints to do a long walk, you may consider taking a couple of shorter walks during the day instead. If it hurts, stop and consult your doctor as you shouldn’t experience pain.
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