FIT FOR LIFE:Walking is cheap and easy to do
FOR MANY people the idea of engaging in active recreation on a regular basis is an alien concept. This was evident in the National Survey of Involvement in Sport and Physical Activity which revealed that of a sample of 3,300 subjects only 63 per cent of the Irish population engaged in physical activity in the previous month.
This figure declined to only 53 per cent when reviewing physical activity levels in the previous week and falls well below the recommended physical activity levels for health promotion.
Unsurprisingly the survey revealed that the youngest sample group (16-18 years) was the most active and the oldest (55-75 years) the most inactive.
Of particular interest was the survey's finding that walking was the most common recreat- ional activity undertaken, with its popularity rising as the age of participants increases.
So why is walking so popular and is habitual walking sufficient to impart important health benefits?
Exercise for the masses
Walking is a rhythmic, dynamic, aerobic activity engaging the larger muscle groups which confers many health benefits with minimal risk of injury. The popularity of walking lies in the fact that it is cheap, easy to do, does not require specialised equipment or facilities, is readily accessible and is a suitable physical activity for most people across the age spectrum.
Health benefits
Performance fitness is not a prerequisite for health promotion and improved fitness. Walking has been shown to reduce anxiety and tension and aid in weight loss.
Walking may help improve cholesterol profile, reduce blood pressure and slow the process of osteoporosis. Brisk walking has also been shown to be sufficiently strenuous to improve cardiovascular health, physical performance, fitness and prevention of physical disability in older adults.
Energy expenditure
You may be surprised to learn that you will burn approximately the same amount of calories when walking as jogging a mile. This is because although the intensity of walking may not be the same it takes longer to walk a mile so the exercise duration will be longer.
Walking also places less stress on the joints which reduces the risk of injury particularly for larger built individuals. It is also worth noting that heavier people will burn more calories when walking the same distance compared to lighter participants.
Walking more vigorously will mean you will burn more calories per hour but it is important you do not push yourself beyond your current fitness capability.
Ideally you should work to a pace where you are breathing harder than usual but just able to maintain a conversation. As you get fitter you will be able to walk faster and cover more distance in a fixed time. This in turn will further improve your fitness level.
Increasing walking intensity
Once you improve your general walking fitness you can increase intensity by a number of methods. Incorporate gradual inclines into your route; extending the length of your walk and increase the intensity of your walking and including some short bouts of vigorous walking with a more dynamic arm swing.
Attempts have also been made to further increase the energy demands of walking by adding additional weight to the torso or extremities of the body. Evidence suggests that significant additional loading to the trunk would be required to increase the energy cost, whilst the use of hand held weights, which may be beneficial for some, has been shown to elevate blood pressure which would be contra-indicated in certain clinical populations.
Creating a routine
To develop a daily walking routine start off with two to three walks a week of about 30 minutes and gradually try to create a daily schedule. Walk the same time each day when it is convenient to you.
During daily activity you should be aiming to accumulate 10,000 steps per day. This can be measured by a simple pedometer, which is worn on your belt and counts your steps and can be purchased at most sports stores at a minimal cost.
Dr Giles Warrington is a sport and exercise physiologist and lecturer in the School of Health and Human Performance at DCU