By [1] Tom Dell

When many of us think of “exercise” we envision long stints of strenuous activity such as running and weight-lifting. For many of us, that sort of fitness regimen conflicts with the daily demands of modern life, so we do nothing. According to the Centers for Disease Control and Prevention (CDC), however, we can all realize health benefits from even modest levels of physical activity.

Most adults need about 30 minutes of moderate physical activity at least five days a week, according to the CDC. That’s just two and one-half hours. We’re not talking hardcore gym workouts here, either. We’re talking bicycling, swimming, dancing, or perhaps the easiest: brisk walking.

For people with long histories of inactivity, walking is a great way to ease into a successful exercise program. Start slowly, be consistent, maintain your speed and pace, and before long you should realize the benefits identified by the American Podiatric Medical Association (APMA), such as:

• Stronger lungs and heart and improved circulation.
• Lower chance of heart attacks and strokes.
• Reduced chance of obesity.
• Lower blood pressure.
• Higher metabolic rate.
• Safer cholesterol levels.
• Improved muscle tone in the legs and abdomen.
• Reduced stress.
• Less arthritis pain.
• Reduced bone decay.

Here’s another great finding: You don’t need to burn those walking minutes all at one time. 10 minutes of walking at a time is fine, so long as you walk with moderate to vigorous effort.

Convinced? Ready to get started?

First things first, talk to your doctor to make sure there are no physical barriers to your walking program.

Next, set some goals. Short-term, you might want to start out slow, walking maybe 10 minutes a day five days a week. Mid-term, you might shoot for 150 minutes of total walk time over five days a week. You could make your long-term goal to exceed this minimum. Higher levels of activity recommended by the CDC include:

• Two and one-half hours of moderate-intensity aerobic activity (such as brisk walking) five days a week plus muscle-strengthening activities two or more days a week. Your muscle workout should include the legs, hips, back, abdomen, chest,  shoulders and arms. Or …
• One hour and 15 minutes of vigorous aerobic activity weekly (such as jogging or running) plus muscle-strengthening activities on two or more days a week. Or …
• A combination of moderate and vigorous aerobic activity five days a week plus muscle-strengthening activities two or more days a week.

You might find that achieving your short- and mid-term goals is easier if you don’t have to set aside specific times to “exercise.” To work your 10-minute walking stints into normal daily activities, for example, you might:

• Park your car farther out in the parking lot.
• Take the stairs instead of the elevator.
• Visit a friend or co-worker instead of calling or emailing them.
• Mow your lawn.
• Walk briskly through the shopping mall.
• Walk in the park.
• Walk your children to and from school.
• Walk your dog.
• Talk an after dinner stroll with family or friends.

To see how quickly even short walks add up, get a pedometer to count your steps. First, figure out how many steps you take in a normal day. Then, try to add 300-500 steps to your routine each day. Work toward a moderate goal of 2,000-2,500 more steps a day. As a long-term goal, you might aim for 10,000 steps a day - that’s about 5 miles!

To make your walks as safe and healthful as possible, the APMA and others recommend that you:

• Breathe deeply and move at a brisk, steady pace that makes your heart beat faster. 
• Walk with your head erect, your back straight, your abdomen flat, and your arms swinging freely.
• Land on the heel of your foot, then roll forward to push off on the ball of your foot.
• Wear comfortable, good-quality shoes and socks that breathe and cushion your feet.
• Take a water bottle with you, and drink plenty of water as you walk.
• Try to confine your walks to level stretches of flat surfaces. Use sidewalks and paths.
• Walk in a well-lighted, safe, and familiar places. If you’re walking in the evening, wear reflective clothing.
• Carry a cell phone for emergencies.
• Cool down and stretch after a long walk.

To help stay motivated to meet your goals, keep a log of your activity. This will strengthen your routine, show you how far you have come, and encourage you to work harder to achieve more in the future.

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