March 26, 2020 | If you count your steps when you walk, you might have a goal of 10,000 steps a day. However, a new study suggests that 10,000 may not be the magic number after all. In the study, a team of researchers from Brigham and Women’s Hospital in Boston and Harvard Medical School followed nearly 17,000 women with an average age of 72. The study had two important findings. The first is that even a modest amount of activity can help you live longer. The women who achieved 4,400 steps a day had a 41 percent lower risk of death than those who took only 2,700 steps. Their risk of death continued to decrease the more steps they took until they reached about 7,500 steps a day, when the effect leveled off. Secondly, the study found that the number of steps was more important than the speed of the steps. In other words, it didn’t matter whether the woman walked quickly or slowly, it was the total number of steps they took daily that provided the benefit.

March 26, 2020 | Walking is easily the simplest and most cost-effective means of getting exercise among adults in this country. It’s extremely popular because it doesn’t require any special clothes or equipment. Walking may lower your risk of health problems like high blood pressure, heart disease, and diabetes. It can also strengthen your bones and muscles, burn calories and lift your mood. If you are considering starting a walking program, you should take certain things into consideration. Do you have heart trouble, diabetes or asthma? When you are physically active, do you have pains in your chest, neck, shoulder, or arm? Do you often feel faint or have dizzy spells? Do you feel very breathless after physical activity? Do you have bone or joint problems, like arthritis, that make it difficult for you to walk? If you answered yes to any of these questions, you should talk to your physician before you begin any kind of exercise program that involves walking long distances.

March 26, 2020 | For most healthy adults, the Department of Health and Human Services recommends at least two and a half hours a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity, preferably spread throughout the week. As a general goal, aim for at least 30 minutes of physical activity a day. If you can’t set aside that much time, try two 15-minute sessions or three 10-minute sessions throughout the day. If you are trying walking as a form of exercise, it’s OK to start slowly, especially if you haven’t been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes. You can make walking fun by going to places you enjoy, like a park or shopping center. Bring along a friend to chat with, or listen to some of your favorite music as you walk. But be sure to keep the volume low so that you can hear noises around you.

March 26, 2020 | When it comes to choosing a walking shoe, it’s important to remember that the best designed shoes in the world will not do their job if they do not fit properly. When shopping for shoes, wear the same socks you’ll wear when walking or take the socks with you to the store. Shop for shoes after you’ve been walking for a while, and later in the day, when your feet are at their largest. It’s a good idea to buy shoes at an athletic shoe store with professional fitters or at a store where you have lots of options. Ask the salesperson to measure both feet, measure them yourself, or have a friend or family member help you. Measure your feet each time you buy shoes, because your size can change gradually over years. All walking shoes eventually show signs of wear. Even if they still feel comfortable, they might not be providing enough support or shock absorption. So pay attention to the condition of your shoes. If the outsole is worn through, it’s time for a new pair.

March 26, 2020 | If you are beginning a walking program, choose your course carefully. If you’ll be walking outdoors, avoid paths with cracked sidewalks, low-hanging limbs or uneven turf. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down. Good posture and purposeful movements will make your walk even more worthwhile. Be sure your head is up and you are looking forward, not at the ground. Your neck, shoulders and back are relaxed, not stiffly upright. Be sure that you’re swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK. Your stomach muscles should be slightly tightened and your back straight, not arched forward or backward. You should be walking smoothly, rolling your foot from heel to toe. And remember, the faster, farther and more frequently you walk, the greater the benefits.