Walk your way to a healthier body

Whether you are walking down the street or training for a marathon, get out and get moving.

Last month I was in Halifax and my friend offered to go for a walk. As a runner, I thought, “a walk will not work me out hard enough.” She saw my skeptic look and said, “don’t worry I walk fast.”

Off we went — yes, at a fast pace. I was shocked at how tired I was at the end of the hour walk. Walkers use different muscles than runners and both can be an effective form of exercise, if you push yourself. Let me tell you, my hips were sore the next day — it was a work out.

It is important to change up your exercise program frequently to wake up sleeping muscles. Walking the same block or two every day will not cut it. It is important to walk at a pace where you are pushing yourself, so that you are almost out of breath, but not quite.

It is a great idea to implement interval training in your walking program. Three times per week, power or speed walk, and on alternate days, walk at a basic moderate speed. During a moderate walk, you should be able to have a discussion easily and not get out of breath.

However, you should not be sauntering or bird watching. Studies show those who walk faster, lose more body fat than those who walk slow. So, even though the treadmill tells you that you have worked off 400 calories, unless you are going at a brisk pace, the results outside will not be the same.

Many of us have an “all or none” philosophy — “if I cannot get in the entire walk, run or whatever, then I may as well forget it.” Scientists know that all exercise is beneficial. Every small change supports positive long-term health benefits.

For many the thought of a marathon means to run. Well, you can walk a half or full marathon and still receive an awesome medal at the end.

Power walking is a challenging fitness program, and with training, you will be surprised the benefits you will experience.

Walkers use different muscles than runners and both can be an effective form of exercise, if you push yourself.

Walking the distance of a half or full marathon is not to be taken lightly, but is achievable with a proper training schedule. The first thing to do is to set a goal date (How about Sudbury Rocks: Race, Run, or Walk for Diabetes on May 2, 2010?).

I know what you are thinking. “Why is she thinking about next year?” It is really not that far away. And once the snow flies and you already have a goal in mind, you will have a reason to keep walking when the weather is bad.

So, now the goal is set. The next thing you need to do is get a good pair of running shoes (please make sure you buy from someone/somewhere who knows shoes and the support you need for walking/running). The third task is to find a walking schedule online/book or sign up for a walking program. Find a friend if you need the support.

Get going. There is no time like now to get started. Your health is at risk, so get going and have fun.

Karen Hourtovenko, RN(EC), is a health and wellness consultant from Sudbury who writes columns about healthy living for Northern Life.