Tuesday, March 24, 1998

Don't discount walking for great exercise

By BRIAN BETHEL Staff Writer

Beneath your feet lies one of the best ways to get some exercise: The pavement.

And if you start pounding it now, the health benefits you can realize can be considerable, local health and fitness experts say.

"Walking is one of the best exercises going," said Ron Richert, certified strength and condition specialist at Hendrick Health Club.

"We walk all the time," he said. "That means your perceived rate of exertion - how much activity you think you're doing - is much lower when walking, but the benefits you receive can be quite high."

Those benefits can include everything from cardiovascular health to helping alleviate depression.

As long as they are realistic about their goals, anyone can realize real benefit from walking, said Dr. Jon Connelly, director of Abilene Regional Medical Center's Heart and Vascular Institute.

"A good walking program can be very beneficial, but it won't turn you into an athlete," he said. "It will, however, help you stay well."

STARTING OUT

Walking is simple: One foot in front of the other. But before starting a walking program, it is a good idea to consult with your physician first, Richert said.

"That's especially true if you're a male over the age of 40 or a woman over the age of 50," he said. "And talking to your doctor about your intention is a good idea no matter what your age if you don't exercise much - or at all."

You don't have to kill yourself with mile after mile of hard work.

Studies have proven that moderate walkers - those who walk a couple of miles at 15-20 minutes per mile - earn just about the same benefit as "race walking," traveling 10-11 minute miles.

"Walking fits well into modern lifestyles," Connelly said. "You can go enjoy being outside, or walk in a place like a shopping center or a mall."

One thing to remember is that when you walk at all, you accumulate "activity expenditure," he said. That means breaking up your activity in four, 15-minute blocks throughout the day is as effective as walking around a track for an hour straight.

"The benefit appears to be the same," he said. "And it's easier to do than you suspect. For example, park at the back of the grocery store parking lot, go inside and walk around with your cart and then push the cart out to your car yourself. Take the stairs at work. There are many things you can do like that."

Richert agreed.

"You don't need to be a member of a health club or fitness center to get the benefits of a good walk," he said. "Just get moving."

BENEFITS AND REWARDS

When it comes to exercise, the old maxim that "anything is better than nothing" is true, Connelly said.

A minimal energy expenditure of 500-1,000 calories over what one takes in through food is all that is necessary to promote better health.

"Again, that's wellness, not fitness," he said. "But we've seen great evidence that any activity can help reduce all causes of mortality."

Walking, like many other exercises, can help promote any and all of the following effects, Richert said:

- Reduced risk of heart disease.

- Alleviation of depression.

- Increased muscular strength.

- Alleviation of lower back pain.

- Improved coronary circulation.

- Reduced risk of infection.

- Reduced risk of hypertension.

- Increase in amount of "good" cholesterol.

- Assisting in maintaining weight loss.

- Curb decreases in bone density.

"There so many excellent health benefits you can get from a regular, moderate walk," he said. "And again, it's so easy. In many cases, you can burn more calories from a moderate walk than spending time on an exercise machine."

THINGS TO KEEP IN MIND

It has been a while since you went walking for health, then there are some basic guidelines to keep in mind, Richert said.

The most basic - if you want to walk, stretch a little first.

"Walk for a short distance, then stretch out," he said. "Pay attention to your calf muscles and the hamstrings at the back of your legs. Don't bounce, just ease into each stretch and hold it for about 20 seconds."

If you're serious about walking, a good pair of shoes is necessary, fairly flat with good arch support. Do not use shoes with raised heels, like running shoes.

"While you're getting good exercise from a brisk walk, you don't want to hurt yourself in the process," Richert said. "Take it easy until you can build up to where you want to be."

SOME DISCIPLINE REQUIRED

Walking can be a relatively simply way to add a bit more health - and zest - to your life, Connelly said.

But you have to make the commitment to realize the results.

Employers can help by supporting wellness programs, he said.

"The workplace is a natural place to do a wellness program," he said. "... Usually, some incentives are necessary, but the benefits to the employee and the employer are real."

Reduced stress and depression levels are just two of the advantages a regular fitness program can offer, Connelly said.

Ultimately, though, walking, like any other healthful activity, has to be done with regularly to be effective.

That requires some personal discipline - something that often is more of a psychological than a physical barrier.

The benefits to be derived from such a relatively simple activity, though, make it well worth while, Connelly said.

"A person can have two risk factors for heart disease, and yet be less likely to be affected than a sedentary person with no risk factors," he said. "Activity level is a real risk factor in heart disease and other areas of prevention. You do a lot for yourself by just getting up and getting moving."