Ready, Set, Walk
Start walking your way to better health.
As always, check with your doctor before making any changes to your exercise plan.
Sure, walking can be boiled down into 2 simple instructions:
- 1. Put one foot in front of the other.
- 2. Repeat.
But the following tips from Fenton can help provide a safer and more efficient workout.
- Head up. Keep your chin level to the ground, and look toward the horizon. To eyeball any obstacles such as curbs or runaway poodles, drop your gaze, not your chin.
- Be a marionette. To help avoid slouching, think of a string pulling you from the top. As that imaginary string pulls up your spine, hold your shoulders back and your hips underneath your stomach to avoid a sway in the back.
- Push off from toes. Your foot naturally moves from heel to toe, but when you consciously push off a little more from your toes on each stride, it adds power to snap your leg forward. This push will give you a quick and efficient stride.
- Bend and swing. It may look a little dorky, but swinging your arms will help your workout. With your arms bent about 90 degrees, swing your elbows to the back of your waistband and in front of you almost chest high.
- Count steps. To gauge how fast you should walk, count the number of steps you walk in 20 seconds. A steady pace is 40 steps in 20 seconds. A medium pace is 45, and a fast pace is 50 steps or more. Anywhere around 40 is good.
You can walk in just about any shoe, but lots of shoes aren't made for walking—especially when you're walking for exercise, Fenton says. A good walking shoe will naturally bend at the ball of your foot, not through the arch. As you're shoe shopping, test the flex with your hand to see where a shoe naturally bends. Also, heels of walking shoes are a little lower and more rounded than squared-off running shoes. The rounded heel allows your stride to move smoothly from heel to toe. And you may need to go shoe shopping more often than you'd think. "A good rule of thumb: three to 5 months or 300 to 500 miles," Fenton says. "The cushioning may not look visibly crushed, but the performance drops within 100 miles."
When shoe shopping, follow Fenton's 8 rules:
- 1. Wear the same type of socks you'll walk in.
- 2. Go to the store in the afternoon, because your foot expands during the day.
- 3. Measure your feet. Shoe size can change over time.
- 4. When trying on shoes, walk on a hard surface. Carpet can keep you from feeling whether a shoe has enough cushion.
- 5. Leave a thumb's width between your longest toe and the front of the shoe.
- 6. The heel shouldn't slip as you walk.
- 7. The shoe shouldn't pinch on the top.
- 8. Don't believe a salesperson who says a walking shoe needs to be broken in. It should feel comfortable when you're walking out of the store.
The most important thing is to know where you are and observe your surroundings, says Fenton. If you have a cell phone, bring it along. And always wear some form of medical ID that lets others know you have diabetes. One thing he says you can do without: headphones, "They can obstruct your hearing and reduce your alertness."
You should also be aware of lighting conditions. It's harder for drivers to see pedestrians during low-light times such as dawn and dusk. To help, a lot of walking gear includes reflective striping or piping, which will help you be seen. Fenton always recommends walking on the sidewalk. If there isn't one, walk on the left side of the road, facing traffic, so you can see cars coming. And if you are regularly out walking early or late, carry a flashlight to increase your visibility.
Your Daily Coach
Remember that not every activity is right for every person. Check with your health care provider before
beginning any fitness walking program. Together, you can map out pace, goals, and any precautions you
might need to take.
Gearing Up
The beauty of walking comes from its simplicity. You step out your front door and go. However, a few additions can make you more comfortable.
- T-shirt: Opt for synthetic wicking materials that are less likely than cotton to cling or chafe.
- Windbreaker: A light, windproof jacket helps when the weather's not perfect.
- Fleece: As an additional layer for colder outings, fleece will keep you warm while not weighing you down.
- Shorts: The key is comfort. For all-weather walks, check out hiking shorts that have detachable legs. To help avoid chafing, you can also wear spandex-type athletic shorts underneath.
- Socks: Invest in 4 or 5 pairs of high-quality socks. Look for ones that are padded in the heel and forefoot, made of synthetic wicking material or a wool-fiber blend.
- Water bottle: For walks of 60 minutes or longer, or if you're strolling in higher temperatures, Fenton suggests taking along a water bottle. Drink about 8 ounces of water for every 15 minutes on those long walks, he says.
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