This article appeared in an Agoura magazine, Canyon
and Country Times about 1997. there is still quite a bit of relevance for today.
Walk Your Way
to Fitness!
Dr. Michael
Zapf, of Agoura Hills, is among a growing number of doctors who recommend
walking for fitness. “Walking keeps your heart strong, weight down, energy up,
muscles toned, and spirits lifted!”, says Dr. Zapf. “But what really sets
walking apart from other aerobic exercises is its inherent safeness and
simplicity. Just about anyone
-anywhere
can walk!”
Walking
offers you more freedom than you can imagine! You can walk around a track,
through your neighborhood, down a wooded path, or in a shopping mall. You can
roam the halls of your hotel, explore the nearest park, or simply wander through
a city or town. It can be done in the morning or in the moonlight. You can go it
alone, bring a friend along, or join a club! And you can do all this while
giving your body a workout that rivals running, swimming, or biking.
Before you
step out your front door, though, there are a few things you should keep in
mind. First, check with your doctor if you have any questions about your health.
Are you overweight? Have you been sedentary for a long time? Do you have heart
trouble, diabetes, or emphysema? Although walking is often used as a treatment
for many ailments it is still wise to discuss your walking program with your
physician. He or she can give you specific pointers about what’s best for your
body.
Next, look at
your feet. For the casual walker any athletic shoes are fine. Says Dr. Zapf,
“For my more serious walkers, say those walking more than three times a week, I
recommend a shoe specifically designed for walking. I find that the most common
injury of walkers is heel and arch pain. Many times a good pair of walking shoes
can prevent this. For those with more serious discomfort I have to reach into my
bag of tricks to get them back on the road.”
How do you
choose a good shoe? With the latest walking “boom” manufacturers have been busy
producing quality shoes made just for walking, but not every shoe is right for
every foot. For the best fit, go to a store that specializes in athletic shoes
and try on as many walking shoes as you can. It is best to go in late afternoon
or early evening after your feet have expanded during the day. A good shoe
should, above all, be comfortable. If it passes the comfort test, then look for
the following features: a good deal of cushioning; enough room in the toe box to
wiggle your toes; a ½ inch elevate heel for maximum shock absorption; no
tightness around the edge of your feet, but tight enough so that your foot
doesn’t slip from side to side; flexibility at the ball of the foot, but
firmness in the heel counter. If you have questions, ask the salesperson for
assistance.
Now, plan
your workout schedule by choosing a convenient time and place to walk. To get
yourself into a routine, you might want to plan three or four routes at first
and stick to those. But don’t become rigid about when you walk or you might get
discouraged. One rainy morning, you might want to head over to your local
shopping mall and exercise with the regular mall walkers, but the next day you
might feel like walking on a city street at lunch. Maximum flexibility is one of
the beauties of walking.
Next, do your
warm-up and stretching exercises. Without them, you could get injured and your
program may suffer. A warm-up is necessary before stretching. To warm up, just
walk slowly for a few minutes. Next, gently stretch the muscles in your legs.
You should never stretch a muscle that hasn’t had a chance to warm up because
you could run the risk of pulling it. When you stretch, move slowly and easily;
never bounce. Stretching should not be painful. If it is, you’re doing more harm
than good.
You are now
ready to walk. Go at a pace that feels comfortable. If you can’t carry on a
conversation or if you feel any discomfort, slow down. And if you feel any pain,
stop. You are striving to make yourself feel good, so listen to your body!
To attain
aerobic fitness, you’ll want to ultimately build up to walking at least 20 or 30
minutes three or four times per week at your target heart rate. Target heart
rate is the rate at which your heart should beat while you walk. If your doctor
hasn’t told you what your target heart rate is, you can figure it out yourself.
Subtract your age from 220 and take 60% to 75% of that figure by multiplying by
.60 and .75. Example for a 70-year old: 220-
70=
150. 150 x .60 =
90 beats per
minute. 150 x .75 =
112
beats per minute. Thus, a 7O~year-old’s target heart rate range is between 90
and 112 beats per minute. If you’re over fifty and exercising for the first
time, you can even gain aerobic benefit by exercising at 50% to 60% until you
become more fit.
While
walking, take your pulse (either at your wrist or on one side of your Adam’s
apple) for 15 seconds and then multiply this number by number 4. That’s your
pulse, or heart rate, for one minute. Are you walking at your target heart rate?
If you’re under this range, then speed up a bit. If you’re over, then slow down.
After you
finish walking, cool down for about five minutes by slowing down and stretching.
Stretching is essential after exercising because your muscles will stay in a
contracted position until they’re stretched. If this happens, you run a high
risk of pulling or tearing a muscle.
Walking is a
fun, safe way to stay fit! If you’ve been sedentary, you must build you program
slowly over a period of weeks or months. On the other hand, you might surprise
yourself and go farther faster than you ever expected! Slip a walking routine
into your life today and reap the benefits of a strong, healthy body.
If you have
any questions about the benefits of walking, Dr. Zapf suggests that you contact
the American Running and Fitness Association, 9310 Old Georgetown Road,
Bethesda, MD 20814, (301) 897-0197. If you have any questions about your feet,
Dr. Zapf suggests that you contact your local podiatrist.
