Walking
Walking is a simple yet effective cardiovascular activity that can greatly enhance overall health. It strengthens the heart, muscles, and bones, aids in weight management, and contributes to improved mood and mental well-being. This accessible form of exercise can be adapted for people of varying fitness levels and requires no specialized equipment—just comfortable clothing and a good pair of supportive sneakers. While walking can be enjoyed outdoors, it can also be done indoors, such as in malls or on treadmills, making it a convenient option regardless of weather conditions.
To start a walking program, individuals should first ensure they are healthy enough for physical activity by consulting a doctor, particularly if they have existing health concerns. Once cleared for exercise, walkers can develop a personalized plan that outlines their walking frequency, duration, and routes. Proper technique, such as maintaining good posture and warming up before walks, is essential to avoid injuries.
Regular walking not only helps to reduce the risk of chronic conditions like high blood pressure and diabetes but also enhances balance and coordination. As individuals progress, they can set new goals, such as increasing the duration or intensity of their walks, while tracking their achievements to stay motivated. By pairing walking with a balanced diet, individuals can optimize their health benefits and enjoy a more active lifestyle.
Walking
Walking is a cardiovascular activity that helps to strengthen the heart. It is a simple physical activity that most people can participate in for health reasons. Physical activity has many benefits. It strengthens the heart, muscles, and bones; helps a person manage his or her weight; prevents health conditions; and improves a person's mood. Walking programs can be tailored for individuals of all fitness levels.
Getting Started
Walking is an easy way to add physical activity to a person's life. Walking regularly can ward off weight gain and prevent some conditions and diseases. It does not have costs involved since a person can just get up and walk just about anywhere. People do not only have to walk outdoors, which can be inconvenient at times, such as during inclement weather. They can choose to walk indoors at a mall or on a treadmill.
Walking does not require any special equipment—other than a proper pair of sneakers. Sneakers should have arch support and be flexible to absorb shock. Clothing should be comfortable and weather appropriate (hats, gloves, and scarves in the cold or waterproof clothing or umbrellas for the rain). Removable layers work best, so walkers can remove clothing if they get hot or add clothing if they get cold. Sunscreen, hats, or sunglasses should be worn to provide protection from the sun.
Adding a friend to chat with or some music can help make the activity more enjoyable. When listening to music during physical activity, a person should keep the volume low enough so he or she still can be aware of surroundings, for example, by hearing car horns or sirens from emergency personnel. For safety reasons, people should avoid walking on uneven surfaces to avoid injury. They also should walk in well-lit areas (if walking in the evening). Night walkers should wear bright colors or reflective clothing for visibility. Individuals should not walk alone, if possible. If a person will be walking alone, he or she should let someone know the time and route of the walk. Walkers should keep a cell phone and identification with them in case of emergencies.
Before individuals begin any type of physical activity such as walking, they should visit their doctor to make sure they are healthy enough to be participating in exercise. A doctor can assess a person's overall health to determine if there will be any risks associated with exercise. The following are some health concerns to address with a doctor:
Do conditions such as heart trouble, diabetes, or asthma exist?
Does physical activity cause chest pain or pain in the neck, shoulder, or arm?
Are faintness or dizzy spells present?
Does physical activity cause shortness of breath?
Is walking difficult because of bone or joint problems, such as arthritis?
Will a walking regimen impact any existing health problems?
Developing a Walking Program
Once individuals have determined that they are healthy enough to begin a walking program, then they are ready to develop a plan. The plan should include the route or location of the walk (inside versus outside); times they will walk, including how often (thirty minutes for five days a week); and with whom they will walk.
Prior to beginning the walk, a person should gently warm the muscles by walking slowly for five to ten minutes to prepare the body for exercise. The person should increase the pace and try to maintain or exceed this pace during the entirety of the walk. When walking, people should consider their technique or form to avoid injury. The following are some tips a person should remember while walking:
Look forward.
Keep the chin up.
Keep the shoulders slightly back.
Keep the neck and back straight and relaxed, not stiff.
Keep the abdominal muscles tight.
Make sure the foot rolls from heel to toe.
Walk with toes pointed forward.
Swing arms naturally with a slight bend at the elbows (some people prefer to pump the arms).
Individuals should cool down their muscles toward the end of the walk. This can be done by walking at a slower pace for five to ten minutes. In addition, stretching is an important part of all physical activity. A person should stretch his or her muscles after warming up or after cooling down to prevent injury.
Seeing Benefits and Staying on Track
Walking can lower the risk of a person developing conditions such as high blood pressure, heart disease, and diabetes. It strengthens the heart, bones, and muscles. It burns calories, helping a person to maintain or lose weight—especially when paired with a healthy diet plan. Walking can help improve balance and coordination. It also helps to improve a person's mood. The more a person participates in physical activity, the more benefits he or she will see. Pairing a healthy diet with a walking plan can further improve a person's overall health.
Individuals should plan to walk for at least thirty minutes most days of the week. As a person becomes comfortable with a walking regimen, he or she can gradually increase goals. These can include walking longer distances, for greater amounts of time, or on more challenging terrain, such as hills.
In addition, individuals can track their progress by recording the time spent walking, how many steps they take, and the distance they walk each day. This can be recorded in a journal, on a spreadsheet, or in a physical fitness app on a smartphone or mobile device. Pedometers or other electronic devices can keep track of a person's steps and distance walked to help mark progress of the walking program.
Bibliography
"The Benefits of Walking" National Institutes of Health, US Dept. of Health and Human Services, newsinhealth.nih.gov/2016/03/benefits-walking. Accessed 24 Jan. 2025.
Robinson, Kara Mayer. "Walking." WebMD, 8 Dec. 2024, webmd.com/fitness-exercise/a-z/walking-workouts. Accessed 24 Jan. 2025.
"Walking for Health." NHS, 15 Dec. 2022, www.nhs.uk/live-well/exercise/walking-for-health/. Accessed 24 Jan. 2025.
"Walking: Trim Your Waistline, Improve Your Health." Mayo Clinic, 12 Mar. 2024, mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261. Accessed 24 Jan. 2025.