| > | | | | and continue a walking program and second, not |
| What can you do that's good for your heart, is so | | | | to push beyond what is comfortable! If you |
| simple it requires no training, requires no special | | | | overdo it you risk injury. This will set you back |
| equipment (other than shoes), can be done just | | | | both physically and emotionally. Excessive |
| about anywhere and will bring you immediate | | | | soreness can be a discouraging
so set realistic |
| benefits? Walking! That sounds like an extreme | | | | goals. |
| claim, but study after study has shown that | | | | How to begin |
| walking, regardless of intensity, has significant | | | | Take gentle walks for whatever length of time |
| overall health benefits and definite heart health | | | | and/or distance is comfortable. Track your time |
| benefits according to | | | | rather than distance initially. It might be just five |
| Good News About Walking | | | | or ten minutes to start. That's great! Just get out |
| The good news: a 20 minute walk, at any speed | | | | and do those walks every day or every other |
| or level, three times a week, increases your | | | | day. |
| cardiovascular fitness. | | | | Gradually increase the time for each walk until |
| More good news: walking is a low impact activity | | | | you're up to 30 minutes per walk. As you get |
| with a very low incidence of injury. | | | | more comfortable with your walking, increase the |
| Yet more good news: small increases in walking | | | | pace so that you elevate your heart rate slightly. |
| intensity have significant health benefits. | | | | |
| Points to ponder | | | | Target heart rate for beginners: between 50 and |
| - Regular walking can help you lose weight. | | | | 60 percent of your maximum heart rate. |
| - Daily 30 minute walks can decrease your risk of | | | | If you are able to walk for 30 minutes three to |
| heart disease by as much as 30 to 40 percent. | | | | five times a week, you're ready to introduce |
| - Walking requires almost no special equipment or | | | | fitness walking into your routine. |
| clothing... but you will want good walking shoes. | | | | Start by incorporating short fitness walking |
| - It can be done anywhere, anytime. | | | | sessions in your regular walks. |
| - You can walk alone, with a friend, or with a | | | | Once you're warmed up, about mid-way through |
| group. It's all good news! | | | | the walk, increase your pace so that your heart |
| Walking vs. Running? | | | | rate increases. Maintain this for about 10 minutes, |
| Walking is sometimes thought of as the poor | | | | then drop the pace and finish your walk. |
| cousin to running. Nothing could be further from | | | | Do this a couple of times a week, gradually |
| the truth! Walking is widely accepted as a | | | | increasing both the time within each session and |
| meaningful fitness activity. | | | | the number of sessions in which you are doing |
| And the low impact nature of walking results in | | | | fitness walking. |
| fewer injuries than running. You will be able to | | | | Over time you can increase your fitness walking |
| continue walking while runners are nursing their | | | | until this becomes your main walking activity. |
| running related injuries! | | | | Gentle walks can remain part of your routine on |
| Sandra Thornton, from knows this from | | | | "easy" days and as the warm up and cool down |
| experience. Her husband was a runner, yet he | | | | portions of your walks. |
| was plagued with knee problems that led him to | | | | Fitness walking target heart rate: between 60 and |
| abandon running. Eventually he took up walking. | | | | 75 percent of your maximum heart rate. |
| First he needed to change his thinking because, at | | | | The Last Word |
| the time, he was one of the misinformed who | | | | One of the exciting things about walking for |
| thought one needed to run to get any real health | | | | fitness and heart health is that it really is easy! |
| benefits! She says, We now walk regularly | | | | The most important thing is to just get started! |
| together in good weather or take turns on the | | | | And if you're already walking, keep at it!! |
| treadmill at other times. We even went on a | | | | Your heart will thank you! |
| walking holiday in Ireland and are planning more | | | | Consult with your doctor before starting a new |
| walking vacations. | | | | fitness program. |
| Do You Need a Walking Program? | | | | ****************** |
| If you can put one foot in front of the other, you | | | | SIDEBAR |
| can walk! So what's all this about walking | | | | Calculating Your Heart Rate |
| programs? | | | | Heart rate calculations should serve as a guide |
| A walking program helps you set specific goals | | | | only. |
| and regular activities that will lead you to those | | | | Many factors influence your heart rate including |
| goals. For many, this structure is one of the best | | | | age, gender, fitness level, and medications. |
| ways to stay on task. It serves as the impetus | | | | Maximum Heart Rate |
| to take action, especially on those days when it | | | | 220 minus (your age) = Max HR |
| might seem easier to put it off! | | | | Example: 50 year old |
| | | | | 220 - 50 = 170 max. HR |
| So whether you want to lose some inches, lower | | | | Fitness walking target range: |
| your blood pressure, shed a few pounds, or a | | | | Low: Max HR X .6 |
| combination of these or similar objectives, a | | | | High: Max HR X.75 |
| program geared to those specific goals will get | | | | Example |
| you there MUCH faster than simply having a | | | | 170 X .6 = 102 |
| vague idea of what you want to achieve. | | | | 170 X .75 = 128 |
| Where to start? | | | | Fitness walking target for a 50 year old is 102 to |
| The best exercise is the one you do! | | | | 128 beats per minute. |
| The two most important things are, first, to begin | | | | |