Walking Your Way to Better Health

By Tim Jahn, M.ED

Walking is the most popular physical activity among adults.  It’s free, easy and always available. If you want to get the most out of your walking, consider these suggestions:

Warm up
Warm up by walking at a slower pace for the first five minutes. Then do some light stretching. Stretching helps build flexibility and can reduce the risk of injury.  Focus on your back, hamstrings (back of thighs), quads (front of thighs) and calves. Avoid bouncing or holding your breath and don’t force the stretches. Do each stretch slowly and hold it only as long as you’re comfortable.

Pick up the pace
When warmed up and stretched out, you can start walking at a brisker pace.  In general, a mile should take about 15-20 minutes at a moderate pace. You should be able to raise your heart rate while still being able to speak or breathe easily.

Use proper form

1. Keep your chin up and your shoulders slightly back.
2. Let your heel touch first, then push off with your toes.
3. Point your toes forward.
4. Swing your arms naturally.
5. Keep your strides even and steady.

Cool down
For the last five minutes, gradually slow your pace down.  You can finish with some more stretching that allows your muscles a chance to relax and returns your heart rate to normal.

Get maximum cardiovascular benefit
As walking becomes easier, walk faster and further.

1. Increase the brisk part of your walk by 5 minutes each week.
2. Increase the distance you walk in the same time.
3. For optimal benefit, walk at a brisk pace for 20 minutes 4 times a week.
4. Aim for a minimum of 2.5 hours of moderate physical activity weekly.

Tim Jahn is a Human Ecology Specialist with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program.