Other Columns on Health-Related Topics

Put "Spring" in Your Step!

Spring has arrived with many warm, pleasant days ahead of us as we transition from winter to summer.   This is a great opportunity for couch potatoes to start a walking program!

Walking is a cardiovascular or aerobic form of exercise.  Benefits from this type of exercise include strengthening the cardiovascular system, burning calories, reducing stress, toning muscle groups, lowering cholesterol, increasing endurance, elevating mood, and decreasing blood pressure and resting heart rate. 

If you are new to a walking program and over the age of forty, you should consult your physician before beginning such a program.  Be careful to begin your new program slowly and increase your speed and duration gradually.  A good rule of thumb is to increase your walking time by no more than 10% in any week.

Walking should be preceded by a 5-minute stretch.  Hold each stretch 20-30 seconds and do not bounce.    Walk slowly for the first 5 minutes and increase your pace over the next 10 minutes, working up to a brisk pace for 20-45 minutes.  There are formulas available for determining an appropriate heart rate.  Consult your physician or physical therapist for this information.

After your brisk walk, slow down for five minutes rather than abruptly stopping.  Finally, stretch again after completion of your walk. 

Some tips to consider as you start your walking program:

• Select a good walking shoe that is lightweight, with a cushioned midsole, roomy toe box, and beveled heel.
• Make sure you drink plenty of water.  If you are walking more than 30 minutes, carry water with you.
• Always carry an I.D. and a cell phone or change for a phone call.
• Walk facing traffic.  Walk on smooth surfaces.
• If you wear headphones, make sure you have the volume low enough to hear surrounding sounds.
• If you can’t catch your breath, feel lightheaded or dizzy, feel your heart pounding, or have chest or arm pain, slow down immediately.  Call your doctor if you feel any chest pain or have an injury.
• If you are walking to lose fat or weight, walking at a slower pace for longer periods may be more effective.

Ann Gasper is the Marketing Coordinator for HSC Medical Center.