Two interesting studies in USA Today highlight the value of regular, brisk walking as exercise.
270 to 300 Minutes per Week
In the first study, almost 200 overweight or obese women were placed on reduced-calorie diets and walking programs of various intensity levels that they followed for two years. Most patients chose brisk walking ranging from less than 150 minutes to more than 200 minutes each week.
Those who lost the most weight -- and kept it off -- exercised more than 300 minutes a week by the end of the first year, and no less than 270 minutes a week at the end of the study.
Music Helps
The second study prescribed a walking regimen for obese women that gradually increased over time by distance and speed. Half of the patients were given portable CD players so they could listen to their favorite music while they exercised. Those who listened to music as they exercised followed the prescribed exercise plan more closely and lost about twice as much weight and body fat than those who didn't.
Walking is a wonderful and low-impact way to jump-start your personal exercise program, as it is easy on your joints and doesn't require much training. What's more, the only equipment you really need is a good pair of shoes. Walking can reduce your risk of:
And is also useful in treating:
It's no great surprise that it's easier to stick to an exercise regimen if you can listen to your favorite music while you do it. So, if you're looking to ramp up your exercise program, you may want to invest some dollars in an inexpensive MP3 player.
It is quite clear that MP3 are replacing CDs, which will be as common as audio tapes are now in the next few years. Although Apple has one of the most elegant designs for these players, they should be avoided like the plaque. Their digitial rights management program is not good for you and will make it VERY difficult for you to transfer files you purchase.
Their "protection" is so ridiculous that you could record your own MP3 file and not be able to transfer it to another MP3 player because of their "protection" mechanism that makes sure you can't share your music with anyone. The system seems somewhat acceptable for music, but it completely breaks down when you want to transfer educational content -- which is the type of material that you could be listening to on your walks.
But getting back to exercise, these studies also demonstrate something I've been saying for years: the amount of time you devote to exercise each day, as well as the frequency and intensity, are difference-makers if you want to make a huge dent in that exercise debt you've accumulated over the years.
If you are starting out in poor shape, slow-paced walking will produce benefits, but if you are starting out in better condition, you will need to walk faster and farther to see any results. Regardless of your starting level, the more vigorous your walking pace, the more dramatic the conditioning effects will be. When walking for exercise you should walk at a steady pace that is fast enough to cause your heart rate to rise.
You should always do some light stretching before and after your walk. This will lessen your risk of injuries, keep muscle aches to a minimum and will improve your flexibility over time.
When you walk, it's important to keep your head up, your back straight and your shoulders and arms relaxed. The length of your stride should be long but not uncomfortable, and make sure you are breathing deeply.
I have a few concerns with walking in that once you get in shape, you'll need to walk for more than two hours to achieve significant health benefits. Remember that by the end of the two-year study referenced above, it was the people who were walking for many hours each week who did the best.
Additionally, you will also need to use some speed work to improve your conditioning. Running as fast as you can for about 30 seconds a few times during the walk will dramatically improve your conditioning response.
Once you reach that point, it may be wise to choose a more vigorous activity such as jogging or using an elliptical machine. But don't let that stop you in the meantime -- simply grab your walking shoes and head outside for a brisk walk.