The Fast and Fit Walker
Profile: Walking is your main form of exercise (as it is for about 40 percent of Americans). You walk most days of the week, typically following a set route and going fast enough to get your heart rate up and keep it there for 30 minutes or so.
Payoff: A brisk walking routine will help lower blood pressure, improve glucose control (which will help stave off diabetes), prevent heart disease, and tone the buttocks and legs.
The more you walk, the stronger your bones will be and the better you’ll feel. People who walk five times a week for 30 minutes report that they have more energy, feel healthier, and have more confidence than those who walk infrequently, according to the U.S. Physical Activity Study,
a survey conducted by the St. Louis University School of Public Health.
Next Steps: Gradually add some hills. “It’s more stressful to walk uphill,” says Thompson. “So if you have joint issues, such as sore ankles, give your body plenty of time to adjust.”
Work on your speed by taking faster steps rather than lengthening your stride. “Some folks think they’re supposed to reach for a longer stride to pick up speed,” says Mark Fenton, author of five books on walking, including
Pedometer Walking (Lyons, $13,
www.amazon.com),. “but that can actually strain the hamstrings and the lower back.”
When you walk, consider using Nordic poles, which are like ski poles but with rubber tips for pavement(as well as spikes for ice and trails). By pushing off with them as you walk, you’ll be able to build your strength and stamina, according to a study conducted by the Cooper Institute, a nonprofit health-research facility in Dallas. Participants also burned 20 percent more calories when walking with poles. And because the poles provide support and improve balance, walking with them is gentler on the knees. (Check out
www.nordicwalker.com for poles and local events where you can try out the equipment.)
Tips: To avoid burnout or boredom, continually set new routes, then push yourself to complete them in less time. Look for different paths using Google’s Gmaps Pedometer (
www. gmap-pedometer.com). Enter your ZIP code in the “Jump to” field and the map will zero in on your neighborhood.
