America’s most popular sport can fit any lifestyle and schedule Walking is now the most popular sport in the U.S., with about 40 million Americans striding out to keep fit, and that number continues to grow. If you choose walking as your main form of exercise, take into account any physical or health limitations you may have; remember to warm up before your walk and cool down afterward; and add to the time, intensity and distance of your program only gradually. In fact, if you have been sedentary for a long while, walking is the per­fect way to increase your level of physical activity slowly and gently. The President’s Council on Physical Fitness tells us that, if we’re to obtain measureable health benefits from walking, we must take at least 10,000 steps daily. Sound like a lot? Well, studies show that most sedentary people walk only 2,000 to 3,000 steps each day. Read on to find out how to add more of this simple yet effective physical activity to your daily routine. And before getting started, check with your doctor first, especially if you have never exercised regularly or if a health condition limits your ability to walk. Look for opportunities to walk Whether you are young or old, in per­fect shape or overweight, athletic or not, walking is an activity that you can usually fit into your schedule without too much fuss. Walk­ing is free, does not take a lot of preparation beforehand and doesn’t require any special attire—except for a sturdy, well-fitting pair of quality sneakers or walking shoes. And, since walk­ing is a low-impact exercise, the risk of injury is low. You can walk to work. You can walk around the block. You can walk your dog. You can walk down a country road. When you’re on vacation, you can walk while exploring a new city or country. If it's raining, you can walk in a shopping mail. If you’re walking for health, how­ever, don’t just stroll along; stride out. And resist the temptation to stop intermit­tently to admire the scenery or do an errand. Walking in fits and starts provides little or no aerobic benefit; unless physical activity is sustained for at least 10 minutes, it doesn’t send much oxygen to the muscle cells or condition the heart and lungs. Make sure you walk enough To make walking a worthwhile aerobic activity, you need to walk long enough and fast enough to get your muscles moving and your cardiovascular system pumping. If you choose walking as your activity, know that you’ll be spending more time exercis­ing per week than you would if you chose a higher-intensity aerobic activity like run­ning or bicycling. If walking is your sole form of aerobic activity, the Institute for Aer­obic Research suggests a goal of walking about three miles in 45 minutes, for at least four or five times a week. Once you are able to walk 4 miles comfortably without stopping, con­sider taking longer treks or hikes, picking up your pace a bit, or carrying hand weights while you walk to increase the intensity of your workout. Just be sure not to ramp up all three of these workout elements simultaneously. Pay attention to your posture Poor pos­ture can shorten your stride, strain your back, disturb your balance and tire you out too soon. When you walk, keep your neck and shoulders relaxed and hold your head up high. Bring each foot down lightly onto the ground, heel first. Then roll your weight for­ward across the sole of your foot and push off gently with your toes. Your feet should point straight ahead and avoid overextending, your knees. As one leg advances, the opposite arm should advance. Get the right shoes Good walking shoes are essential to your comfort and safety while you walk. A good walking shoe should have a padded insole, midsole and heel, as well as a good arch. You should be able to wiggle your toes in the shoe. The sole should be firm and thick so it will protect your foot on concrete or rocky ter­rain. The upper part of the shoe can be can­vas, leather, or nylon, as long as it gives proper support, and should be properly ventilated to allow perspiration to escape. It is a good idea to replace walking shoes every 6-9 months or approximately every 1000–1500 miles. Remember that pain in the legs, arms, neck or back is not normal. Check it out with your doctor or podiatrist. Use tools to keep you motivated One of the simplest but most effective motivational tools for the walker comes in a very small package: a pedometer. This pager-sized tool, which you can pick up for under $15, clips onto your waistband and literally measures every step you take. This is a great way to keep track of how much you are walking. By allowing you to track your progress, a pedometer makes it easy to tell when you can increase your activity level. In fact, in one 2003 study published in Preventive Medicine, participants who wore pedometers while walking up to 10,000 steps daily reduced their blood glucose levels and lowered their blood pressure after just eight weeks. Reaching the 10,000-step goal will probably require that you make an extended effort. It’s not going to happen overnight—and it shouldn’t. A sudden increase in one’s level of physical activity may lead to undue fatigue, soreness, injury, self-doubt and, ultimately, failure. Start where you can, and build gradually from there.

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