YOU read about people "working out" in the gym. Working what out? Anyway, no quibbles. As many already know, especially those who have had cardiac trouble, walking, just walking, regularly and to a certain plan is the best all-round way to get fit and stay fit. (Time was when nearly every one had to walk everywhere anyway.) Now the newsletter of the Cardiac Surgical Foundation reminds us of some of the ground rules of walking for health, with the permission of a publication Walking World.
If you haven't been taking regular, walks three times a week, you must follow a Start Up programme to get your body ready," for the regime to come. It's simple. For a month before getting into the more serious stuff, you just concentrate on getting out a few times a week, regardless of the distance you walk or the pace at which you go. Make it easy for yourself, walk from your own front door. Don't go up into the mountains. Do it, for this Start Up, on alternate days, so that the body muscles, joints and organs can have a little recovery time. Never get breathless. If you can't talk while you walk, you are going too fast.
Next you may go on to the Fit Walk programme. The basis of this, says the article, is aerobic exercise, which it defines as "the strengthening of heart and lung functions through regular, sustained and vigorous use of these organs". In the Fit Walk programme you have three stages. Warm Up, Workout and Cool Down. Warm Up is easy: you just go at a relaxed pace for five to seven minutes, loosen and shake your shoulders and arms. Take normal steps. Then the Work Out. When you feel warm and loose, increase your pace for four minutes, swinging your arms and taking the longest stride that is comfortable not overstriding. If you feel the strain, slow down. Don't get out of breath.
The Cool Down is important, and helps you to avoid stiffness or soreness. You can also gently stretch in these last four to five minutes. Rest days, says the article, are important. If you begin to feel tired, slow up and relax. "And remember: consult your doctor before undertaking any exercise regime."
The Cardiac Surgical Foundation of 114 Pembroke Road, Dublin notes that if anyone wants a copy of the Start Up schedule and/or The Fit Walk programme, contact them.
Some medical opinion is that the length of the walking is the most important factor. That it can be at an easy amble, if you like, with stop-offs. You don't have to take sides.