Kenneth Gardner - FITNESS CLUB
We all walk differently because of structural features that limit our movement due to the dimension and configuration of our bone and joint actions. Ideally, we walk in conjunction with our body weight. Walking is the most natural and economical form of exercise. It is also the easiest and safest form of exercise.
Our body functions improve when we walk briskly at a rate of four miles in an hour on a regular basis. A regular walking programme is an excellent way to prevent lifestyle diseases. Walking is the best way to start our wellness programme especially if we have weight or locomotion challenges. Persons who are sedentary should start walking one mile, four or five times each week.
Increase gradually
The walking routine can be increased gradually by five minutes weekly. By week four, we should be able to walk about two miles within 30 minutes five times weekly. If we walk further and swing our arms more vigorously we will experience even greater benefits from walking.
Walking can be even more beneficial if we carry light weights in our hands. However, people with cardiovascular problems should avoid walking with the additional weight unless it was prescribed. People with leg and back problems can walk in water where their arms and legs are submerged.
Walk programme for beginners
Persons who have medical restrictions or who lead a sedentary lifestyle need to start walking at a comfortable rate for 15 minutes at a pace that keeps their heart rate at a comfortable level.
As you improve, you should increase your walk to a 30-minute session. Walk every other day and maintain a normal easy pace, rest and slow down as often as you need and gradually move from every other day to daily walk sessions especially if you want to lose weight. You should be able to maintain a conversation with your walking partner to gauge your pace. Each week you can increase the duration of your walking by 10 per cent .
Advanced walking
You enter this phase of walking when you are able to walk comfortably for 30 minutes. At this stage, we can vary the rate at which we walk. Some intervals can be slow, others at medium pace and others at a fast pace. Start walking for 30 minutes and gradually increase the duration to 60 minutes. We need to be walking between two and four miles within that time. Our heart rate response is an ideal way to judge how hard we are working. We can vary our walking programme by adjusting the pace and distance.
Walk-jog routine
In this phase, we are now able to walk 30 to 60 minutes comfortably. We can now step up to a walking/jogging routine. Start walking at a pace of 15 to 20 minutes per mile then add brief intervals of slow jogging. Gradually increase the jogging intervals until you can jog for four minutes without stopping for each minute you walk.
Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.
