Take a Hike!

By Sandy Feit

It's January. Have the fitness ads gotten to you yet?

Perhaps in years past, you've made resolutions to exercise. Maybe you even tried gym memberships, aerobics classes, or kickboxing videos but just couldn't seem to stay committed. Take heart (and help yours in the process)—walking is a simple solution, regardless of your age bracket, lifestyle, or budget.

Let the health benefits inspire you: walking is credited with reducing the risk of type-2 diabetes, heart attack, stroke, hypertension, and elevated cholesterol. What's more, the Journal of the American Medical Association (JAMA) reports that "walking regularly may help preserve mental sharpness," as well. Two studies—one testing 18,000 women over 70 and the other involving 2,000 men in the same age category—show walkers scored higher in "general thinking ability, verbal memory, and attention" and had a lower incidence of "develop[ing] dementia (including Alzheimer's disease)."1

Duke University Medical Center News reports, "People only need to walk [briskly] up to 12 miles per week or for about 125 to 200 minutes per week to improve their heart health."2 In fact, Dr. Jon Connelly, director of Abilene Regional Medical Center's Heart and Vascular Institute, says any walking you do accumulates "activity expenditure." He considers four 15-minute blocks throughout the day about as effective as an hour continuously on a track. In his words, "A good walking program... won't turn you into an athlete. It will, however, help you stay well."3

Walking Tips From Johns Hopkins Health Alerts4

1. Clear your walking program with your doctor, especially if you have a chronic health issue.

    

2. Purchase walking shoes with "sturdy but flexible nonslip soles, good arch support, and adequate heel padding (for shock absorption)."

    

3. Starting and finishing with five minutes of slow walking will help your body to adjust. Also, begin and end with gentle stretches.

    

4. Take the "talk test." While walking at a good, moderate pace, you should be able to carry on a normal conversation. If you can sing, however, you probably should step up the intensity.

    

5. Find a walking partner who will encourage you not to slack off. Even walking your dog can help keep you committed.

    

Maybe 2007 will be the year for great strides in your spiritual and physical walk!

Footnotes

1. Johns Hopkins Health Alerts, "Starting a Walking Program"