FACT SHEET
Benefits of Exercise Walking
The fundamental health benefits of exercise walking are many. Walking helps control weight, blood sugar, and cholesterol levels, improves cardiovascular fitness, generates an overall feeling of well being and can relieve depression, anxiety, and stress by naturally producing endorphins, the body’s natural tranquilizer. A brisk walk will relax you and stimulate your thinking. With so many benefits, it’s surprising we don’t all do it regularly.
Footwear Considerations:
Shoes should always feel comfortable and fit well in the store. Don’t cut corners on your shoe budget; buying shoes is the only real expenditure necessary for the sport. Wear the same socks to the store that you will wear while walking and try on a few pairs of shoes, don’t limit yourself to the first pair you try.
If you have bunions or other special considerations, consult your podiatrist about the best shoe for you. If you have custom-made foot supports, make sure you remove the shoe innersole before fitting the shoe.
Hitting the Road
Before you get going, a series of loosening-up exercises will help alleviate any muscle stiffness or pulled muscles that may be ahead of you. Consult your Podiatrist or Physiotherapist for some specific ways to loosen up correctly.
Setting appropriate goals is vital to a successful walking program. First, make walking a habit. Start slowly, with 10 – 15 minute walks three times a week. As the habit grows, start increasing the time you walk, and the pace.
Starting too quickly or for too long a period may result in injury and soreness, which will put you off of the whole idea before it’s had a chance to work its magic on your mind and body.
To get significant benefits from walking, you must eventually be able to walk 20 – 30 minutes at a brisk pace, without stopping, 3 – 4 times per week, with a rest day in between. Walking every day denies the body the rest time it needs to repair minor injuries, and could lead to more serious ones.
For the walker with the competitive spirit, make sure you time yourself over a given distance and try to improve your time. For fitness, the increased pace improves the aerobic benefits of walking, since it increases the heart rate. Make sure you do light stretching after your walking activity.
If soreness occurs in your feet or legs, during or after each walk, you should think about seeing a Podiatrist for a full lower limb evaluation, to rule out any underlying concerns.
