Do the Walk of Life

Written by Branda Polk

Would you like to decrease your blood pressure, increase your good cholesterol and lower your bad cholesterol, increase your energy level, improve your sleep, or reduce your risk of breast or colon cancer? If so, studies show that beginning and maintaining a regular exercise program may be just what is necessary. One of the best and most accessible forms of exercise is walking. Walking increases leg strength, builds bone density and is a recommended activity for reducing your risk of certain types of cancer, diabetes, heart disease and other diseases as well. It requires no new skills or expensive equipment; it can be done with or without a partner and almost anywhere at any time. 

While walking at any speed will burn calories, fitness walking can strengthen your cardio respiratory (heart/lung) system, burn fat, and help you maintain a healthy weight. Fitness walking involves walking at a speed and intensity level to get your heart rate into your target training zone. Fitness walking uses muscles in your legs, back, abdomen, and upper body. 

Fitness walking can have fitness benefits no matter what your fitness level. If you have not exercised regularly within the last year, consult your physician before beginning any exercise program to be sure it is medically safe for you. Follow any instructions that your doctor gives you. Then, begin your walking program slowly. Map out a relatively flat path for you to walk. If you walk at night, take someone with you for safety and stay in well lit areas. Begin walking at a slower pace for 5-10 minutes. Then gradually increase your speed and walk for 10-15 minutes. Stand tall as you walk and take long deep breaths to allow plenty of oxygen into your lungs. As you take in oxygen and your heart rate increases you will work aerobically (meaning with oxygen).

As you walk, take the talk test. If you cannot talk while you walk, you are working too hard and fast. If you can sing a song or carry on a full conversation with ease, you are not walking fast enough. 

As your fitness level increases, vary your fitness walking routine by adding hills, increasing your speed, increasing your walking time or walking further distances. 

There are no more excuses for lack of exercise. If you can walk, you can exercise and reap the multitude of benefits for your body, mind, emotions and spirit. 

1 John 1:7 “…Walk in the light as He Himself is in the light…” (HCSB)

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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