Walking is the Best Medicine (Part III) - Getting Started

The Simplicity and Benefits of Walking

Walking is arguably the most accessible form of exercise. It requires no special equipment or location; you can start right at your doorstep. The U.S. Department of Health and Human Services suggests aiming for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. However, these are goals to build up to, not starting points. Initially, any movement is better than none, especially if you're new to regular exercise.

Why Choose Walking?

• Accessibility: No need for special equipment or venues.
• Flexibility: You can walk anytime, anywhere, and adjust your pace and distance as needed.
• Health Benefits: Regular walking helps reduce the risk of chronic diseases such as heart disease, stroke, diabetes, and some cancers. It also contributes to mental health and well-being.

Starting Your Walking Routine

When beginning your walking routine, listen to your body. Overexertion can lead to injury and discourage you from continuing. Start with short distances and gradually increase as you feel more comfortable. Remember, the return journey is part of your walk, so plan accordingly.

Tips for Beginners:

1. Start Small: If you think you can walk a mile, start with half a mile to ensure you don’t overdo it.
2. Pace Yourself: It’s better to start slow and increase your pace gradually than to start too fast and become discouraged.
3. Listen to Your Body: Minor soreness is normal, but sharp pain is a sign to stop and rest.

Monitoring Your Progress

Target Heart Rate

As you become more accustomed to walking, you can start to monitor your intensity by calculating your target heart rate. The formula is 220 minus your age, then multiply the result by 50% to 85% to find your target heart rate zone. For instance, a 60-year-old would have a target heart rate zone of 80 to 136 beats per minute. This range indicates that you are exercising at a level that is likely to improve your cardiovascular fitness.

How to Check Your Heart Rate:

• Location: Check your pulse on the inside of your wrist.
• Method: Use the tips of your first two fingers to press lightly over the artery.
• Calculation: Count your pulse for 10 seconds and multiply by 6 to get your beats per minute.

Assessing Your Walking Speed

While speed isn't the primary focus, it can be motivating to see improvements. You can estimate your walking speed by counting your steps per minute. Here’s a quick guide:

• 70 steps per minute = 2 miles per hour
• 105 steps per minute = 3 miles per hour
• 140 steps per minute = 4 miles per hour

These estimates help you gauge your pace without needing a pedometer or other tools.

Conclusion

Walking is a fantastic way to begin your journey toward better health. It’s simple, adaptable, and effective. Start at a pace and distance that feel comfortable, monitor your progress, and gradually increase your efforts as your fitness improves. Remember, the goal is to make walking a regular and enjoyable part of your life.

See Also

• Walking is the Best Medicine (Part I)
• Walking is the Best Medicine (Part II) - a Double Dose of Benefit

Walking not only helps in burning stress hormones but also significantly enhances your overall health. According to a study by the American Heart Association, regular walking lowers the risk of high blood pressure, high cholesterol, and diabetes as much as running. Start walking today and take a step towards a healthier life!