Walk Into Better Health
By Emily Morris
Being physically active does not have to be complicated. Something as simple as a daily brisk walk improves the health of our lungs, heart, and circulatory system. Walking strengthens our leg muscles and reinforces our balance. The more we walk, the better our balance becomes, and the more practice we get catching ourselves when we trip or change direction.
The Benefits.
Regular physical activity, paired with a healthy diet, is key to our overall health and preventing illness. Those with arthritis can reduce pain and the risk of joint problems. Walking can help decrease our chance of gaining weight and becoming obese, which is a risk factor for cancer of the colon, kidneys, esophagus, uterus, and in postmenopausal women, the breast. We can reduce our risk of coronary artery disease, boosting good cholesterol and managing high blood pressure. It can help fight depression, curb anxiety, ease stress, and help us sleep better and boost our spirits. Walking can help prevent type 2 diabetes, as well as decrease the amount of insulin or other medication needed to control diabetes. Walking is weight-bearing, so it helps keep our bones strong. Combine this with a diet rich in calcium and enough vitamin D, walking can help prevent or slow osteoporosis.
Proper Technique.
Before we take off down the street, let’s make sure we’re walking with proper technique in order to decrease our chance of injury. We want to walk with our head up, looking forward, not at the ground. Our neck, shoulders and back are relaxed. Our arms are swinging freely with just a slight bend in our elbows; a little pumping with our arms is OK. We want to walk smoothly, rolling our foot from heel to toe. Lastly, our stomach muscles are slightly tightened, and our back is straight, not arched forward or backward.
Four Components.
A good walking program includes four components. First is the warm-up phase. We walk at a slower pace for 5 to 10 minutes to prepare the body. The second phase is picking up the pace and working in our target heart rate zone. The third phase is the cool down, walking slowly for 5 to 10 minutes. Finally, after we cool down, gently stretching the leg muscles. And don’t forget to stay hydrated!
Remember, it feels good to be physically active. Whether you want to walk with a buddy or on your own, always remember to be safe and let someone know that you’re heading out. We’ll see you on the road or on the treadmill!
