For years, I have been stumbling around like a drunk on the deck of a ship. Now thanks to walking expert Wendy Bumgardner, I now can walk like a professional!
Congratulations, you have decided it is time to start walking for health, fitness, and perhaps for weight loss. Walking is a great, natural way to achieve the daily physical activity amount recommended for good health.
We will lead you through a program for absolute beginners, with the goal to have you walking comfortably for 30 minutes to an hour, the level of physical activity recommended to reduce risks of heart disease, type II diabetes, breast cancer and colon cancer.1. Preparing to walk: what you need to do before you begin a walking program. This includes whether you need to get medical advice before starting a walking program, what to wear for walking, and what kind of shoes to wear.
2. Walking Technique: Next, you will learn a good walking technique with proper posture, use of arms and leg motion.
3. Beginner’s Walking Schedule: how often to walk, how fast and how far to build up to the level of 30-60 minutes per day.
I’ve read tons of books about walking, but Wendy really gets to the point. None of that overly technical stuff.
What should you wear for fitness walking? Your walking clothing should be comfortable and loose-fitting to allow you to move.
Depending on your climate, dress in layers so you may remove a layer as you warm up while walking, and put it back on if you feel cool.If you do not plan to walk up a sweat, a system can be as simple as a t-shirt, light sweater, and windproof jacket.
If you sweat while walking, you should invest in CoolMax or polypropylene shirts to wick the sweat away from the body.
In cooler climates you may want an insulating layer of polar fleece or wool.
Socks should be comfortable, and the modern running socks made from CoolMax or other high-tech fibers are preferable to cotton, as they prevent blisters by keeping the feet drier. Before You Buy Walking Socks.
A hat is essential to preventing sun exposure or keeping you from losing heat.
Sunglasses for outdoor walking prevent UV exposure for your eyes.
Wear sunscreen.
Carry keys and other articles in pockets or a hip pack. Pack lightly for most walks and leave the heavy purse at home.
Carry water if you plan to be walking for a half hour or more with no water on your route. A hip pack with built-in water bottle holder is convenient.
OK, enough of that. Let’s jump right to the hard stuff.
The walking step is a rolling motion.
Strike the ground first with your heel.
Roll through the step from heel to toe.
Push off with your toe.
Bring the back leg forward to strike again with the heel.
Flexible shoes will ensure you are able to roll through the step.
If your feet are slapping down rather than rolling through the step, your shoes are likely too stiff.
At first, your shin muscles may tire and be sore until they are strengthened.
All these years, I kept trying to walk on my hands. Who knew that you’re supposed to use your feet??!!
Seriously, that’s got to be the dumbest health article ever written.
My wife and I are serial walkers. About 1 to 3 miles per evening for the last 15 years. We have enough mileage to cover the country. Do the math. She was looking at a “walking magazine” some years ago and I remarked, what is there to say about walking on a monthly basis? We laughed and walked on by.
Cycling and running mags are the same. At least the cycling mags can try and sell gear.
All joking aside, walking is a great form of exercise so maybe Wendy is doing the Lord’s work.
“All these years, I kept trying to walk on my hands. Who knew that you’re supposed to use your feet??!!”
Heh, this is actually the first analogy I use when people start blathering on about ‘new!, different!!, and better!!11!!’.
Walking on your feet is old, tired and busted!. Walking on your hands is new and edgy!!!!
And completely unsuited for the purpose.
please bring on the robots to make these mouth breathers like Wendy obsolete
This reminds me of the warnings on packages of clearly non-food inedible products: This is not a food product; do not consume. In reference to the hair dryer: do not use in water; electrical shock! Ya think? Need we spell it out for those of the population who find it taxing to rub two brain cells together? Put one foot in front of the other, and soon you’ll be walking out the door!
Lesson 2:
Ramp up your walking skills with … chewing gum!
(Sponsored by Wrigley’s)
This reminds me of the TV weathermen that, after forecasting below zero temps for the next week, think it’s necessary to tell us to “be sure you bundle up before heading outside”.