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You've probably seen them from your car window during your daily commute: Spandex sporting, Walkman blasting, water-bottle toting warriors, walking their way to fitness. You may not know where they're coming from, but you do know where they're headed -- down the path to a healthy lifestyle. Every day millions of Americans step into their walking shoes and strut their stuff through cityscapes and countrysides across the nation.

Walking is the most popular exercise in America, and with good reason. "It's very easy, it's convenient and it's natural," says Dr. Deborah L. Bernal, the American Academy of Physical Medicine and Rehabilitation's liaison counselor to the National Medical Association. "The main benefit is convenience. It's an easy [fitness] program to initiate because most people walk a certain distance anyway to get somewhere." Physicians and fitness experts say that walking has the edge over aerobic exercises like running because it's a safe, low-impact activity that doesn't put a huge pounding on the body. That makes walking an excellent exercise for beginners, the obese and the elderly because the risk of injury to muscles and joints is minimal.

Medical experts say that people who can't even walk under normal conditions can water-walk in a swimming pool using flotation devices to strengthen their muscles. Walking also is part of the rehabilitation program for many heart attack and stroke sufferers. Even better, walking probably is the cheapest exercise around. All you need is a pair of comfortable shoes and you're good to go. But perhaps the greatest advantage walking has over other exercises is convenience. You can walk around your block, through your neighborhood or up and down the stairs at work or home.

Walking 20-30 minutes a day just three times every week can yield enormous benefits for your body, especially when combined with healthy eating. Walking lowers blood pressure and cholesterol levels, stimulates circulation and reduces the risk of heart attack, heart disease and stroke. It boosts your immune system, your metabolism and your endurance. Walking also strengthens bones, tones muscle, fosters weight loss, and helps you sleep better. In addition to its physiological benefits, walking has important psychological effects. It decreases stress and tension, relieves depression, and improves both your mood and your self-image.

GETTING STARTED

Before you start any fitness routine, it's a good idea to visit your physician for a checkup, just in case you have any underlying health conditions that need monitoring. Once you get the go-ahead, wear comfortable clothing and shoes to make your walk as pleasant as possible and to avoid serious injuries. "I saw a lady walking to work in three-inch high heels and a skirt so tight, that if she hit a crack, I'd have another patient," Dr. Bernal chuckles. Yet foot problems and injuries caused by walking in improper shoes are no laughing matter.

"Walking in high heels causes stress to the balls of the feet, ankles, knees, back, shoulders and neck," says Dr. Bernal, who also is a member of the Board of Medicine for Washington, D.C. "Lose the heels while you're walking. The lower the heel and the greater the arch support, the better." Along with well-cushioned shoes, heavy socks are a must-have to prevent blisters.

Once you get your gear ready, gear yourself up for success. Use the step approach. Start slowly, doing only what feels comfortable, and build from there. You only need to exercise 20-30 minutes a day, three times a week to see results, so make that your initial goal. Don't go for broke on your first few attempts, and make sure you enjoy what you do. Otherwise, you will soon have your feet off the pavement and back on the coffee table.

WALKING WISELY

Once you have the right attire and the right attitude, approach walking wisely to get an effective workout. Stretch before and after your walk to prevent muscle cramps. Start slow, walking with your back straight, toes pointed forward and chin up. With each step, plant your heel down first and push off with your toes. Move your arms to give yourself more momentum and to tone those arm muscles. You can even carry a couple of dumbbells and do arm curls while you walk. Work up to a comfortable pace. Experts say you can us, the "talk test" to determine if you're exercising at the proper pace. You should be able to carry on a conversation without gasping for air. Wrap up your workout by slowing down to a casual stroll and ending with a stretch.

Studies also show that incorporating moderate- to high-intensity spurts into your workout not only helps you burn fat four times faster, but also brings new life to an old routine, and keeps your body from plateauing -- getting so accustomed to a particular workout that it loses its effectiveness. To interval train, walk three minutes at your regular pace (brisk, yet comfortable), then walk faster for a full minute by lengthening your stride and swinging your arms harder. Return to your regular pace for three minutes, then walk fast for one minute. Do this 3-1-3-1 combination throughout your workout.

# posted by Medical Information : 3:05 AM