photo credit: foshydog
This is a guest post by Aaron O'Connor.
Running is one of the most beneficial workouts we can do on a regular basis. It uses nearly every muscle in the body, improves overall cardiovascular health, and greatly improves both balance and stamina. Unfortunately, not everyone can run. Whether because of muscle or joint issues, an advanced weight problem, or an injury that precludes the ability to engage in high-strain, high-impact activities, many people haven't got the ability to even use the comparatively low-impact surface of a treadmill. In many of these cases the best alternative is to walk rather than run.
Walking provides many of the same benefits as running, but with far less physical stress on the body; and as with running you have to be sensible when first starting a walking routine.
- Stretch – Though usually far less taxing than running, it is no less necessary that you stretch prior to walking. Doing so will increase bloodflow to your muscles, reduce the risk of exercise-related complications, and lessen any muscle soreness that might occur afterward.
- Begin softly – Don't dive into a 5k walk your first time: ease into walking with short, easy jaunts so that your body has time to adjust. It's important not to over-tax your body in the early stages of establishing a routine.
- Alternate distance – Change the distance you walk each day, alternating between longer and shorter walks. This will give your body time to restore itself while still giving you the benefits of daily exercise.
Unless you are mindful of the stresses caused by beginning an exercise routine, even one as benign as walking, you will end up blind-sided by the negative consequences. Once you've established your walking routine, there are a number of ways to improve the long-term positive results of walking.
- Animate your upper body – Simply moving your arms while you walk can vastly alter your fitness results. Keeping your arms in an "L" shape and exaggerating your normal swing strengthens your arms and torso while increasing your heart-rate and circulation.
- Carry extra weight – Strapping 10 to 30 extra pounds to your body will increase the effort you expend without requiring you to increase your pace or lengthen your route. Carrying free-weights will increase your arm strength, while jogging weights or a backpack will minimize the feeling of exertion.
- Change your route – Not only does this make your walk more interesting, but it also changes the character of your workout, altering the way your muscles react to the terrain. If you're walking on a treadmill, accomplish this by altering the incline a little differently each day.
- Vary your speed – Experts attest to the advantages of irregularity in cardiovascular pacing, so it's only natural that you should employ it in your walk. You could single out a portion of your route in which to walk twice as fast, walk in step with songs of varying tempo, or change the speed of your treadmill every 3 to 10 minutes.
The most crucial part of any exercise routine, but especially true of walking, is staying motivated. If your daily walk starts to seem like a chore, change it up by taking one of your less strenuous walks at an interesting location, like a zoo or aquarium. You can also experiment with different types of walking. For instance, speed walking is actually a more effective cardiovascular workout than running, but requires a bit of practice and a higher general fitness level than casual walking. However, if you don't have time to travel to exotic locales or are unfit to speed walk, try listening to audiobooks when you walk. That way, each workout will pick up the story where it left off, and you'll be able to get through all the books you've ever meant to read while exercising.
The benefits of regular exercise are self-evident, and while not everyone can run in the Boston Marathon or compete in the Tour De France, we can still work hard to achieve our personal goals through whatever means is best suited to our lifestyle. As with all forms of exercise, walking primarily requires dedication and perseverance to work; additionally, using techniques appropriate to your situation will increase the positive results of walking immensely.
About the Author: Aaron O'Connor is a former track & field athlete, currently a writer and amateur fitness trainer in Washington State.
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{ 18 comments… read them below or add one }
Hi there! I love this article! I always tell my clients that walking is a great exercise that you don’t need a gym for. In fact, you can do it at home as a home workout! The pointers in this article are very candid and to the point! You can see more home workouts here http://www.home-exercise.info and I love practical tips like these!
Great blog. I completely agree that a lot of people can’t run and sometimes feel stuck, but it is a matter of know what to do so that you are still moving and feeling the benefit of exercise. What many people don’t realise is that Running is quite an advanced step into the gym if you are de-conditioned… the last thing you want is an injury. I have found what works well for my clients is using Vibration training it is like running and sprinting whist standing in a static position. Really like the layout and content of your blog.
I like the advice on changing your route! It gets your body out of the same routine and you will get more out of your workout. One thing that you should not do is be intimidated by others – just start out at your own pace. The main thing is to be consistent and to never give up.
great post thanks for sharing this!
If possible walk for a minimum of 30 minutes a day. If you find it hard to motivate yourself get a walking buddy. If all else fails get a dog.
I totally agree that changing your route and running in a place of interest (such as zoo etc) is extremely beneficial. As the surroundings are new you begin to focus on then as a poses to the actual task in hand, which ultimately means you can run further or faster. However it is so important to keep hydrated throughout any exercise to maintain focus.
Thank you for all these tips and reminders. It’s always nice to know and read posts like these that remind me of how patience that though it is hard to workout, I’m not the only one…and I have a lot of things shared with others through these blogs.
Many cardio lovers scoff at walking as a way of getting physically fit. However, you really can get into excellent shape walking. Particularly if you vary the pace and terrain that you walk. It really is a good and fairly safe way to reach your fitness goals.
Walking is great and I have a good example on this subject. My grandfather was walking about 20-25 km per day, he was living in a village and his job was in next village so he always get up in the morning and walking to his job. After doing this for many years his health and hearth become so strong that when one day he was found to have cancer doctors said he will live longer because his hearth is strong and so it was. I am sure if there were no cancer he would still be here but smoking killed him.
Take care!
I love Walking! It is so much easier on your joints! And I’m not even old enough to really worry about that yet. A quick purposeful walking stride is great for your health! http://fittohealtheworld.blogspot.com/
This is really great advice. I see so many people killing themselves and their bodies while running, and the cartilage in their knees really pays the price. Walking is a great, gently alternative.
Not sure I agree that it uses nearly every muscle in the body – how so? But agreed, it is probably the most natural exercise you can perform. It is important to get a decent pair of trainers if you plan to walk/run – Nike LunarGlides are great IME.
Its unusual to see something praising walking because so often is running the exercise most discussed. I agree with this article, especially taking into consideration that so many people, when first starting to get back into shape try running but in the process get so discouraged, walking however provides a great cardio work out, which most people feel more comfortable doing and can do it for a longer duration of time.
You could also use toning shoes at the same time. Great overview on walking and fitness.
Hi, some good advice & also some good comments. I also think actually planning routes to get a good work out (especially if you cover hills or different terrains) is good practice & will make the work out worth while.
Hey, great post! – walking is often overlooked but can be really enjoyable – especially, as you say, when listening to an audio book or podcast. I love to catch up on podcasts when I walk as it makes the time go faster and also I am gaining, not just fitness, but also knowledge
Great post – many people get run down by the idea that the only passage to great health is intense week long workout regimens or excercises they aren’t capable of. The key is really just to get out there and stick with what works. It is extremely beneficial to do a simple walk around the neighborhood each evening and you’ll be very surprised when you find yourself wanting to walk further and faster each day as your body continues to get in better shape. One of the hidden secrets of excercise is that the more you do the more energetic and capable you become and if energy is your concern, supplementing your diet with a healthy energy drink may be a good motivator for you (try http://www.fighterenergystore.com). What are your thoughts on swimming? That is one of my personal favorites and it has the least amount of impact on your joints and ligaments…
one of the most beneficial workouts we can do on a regular basis. It uses nearly every muscle in the body, improves overall cardiovascular health, and greatly improves both balance and stamina. Unfortunately, not everyone can run.
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