The Benefits of Walking–Start the Day Energized A Woman's Day magazine article reported that "recent studies found that women who wore pedometers and aimed for 10,000 steps per day lost weight–without any formal exercise." Health Benefits Walking just three hours a week cuts the risk of heart attack and stroke in women ages 40 to 65 by 40% (Harvard Medical School). Women who walk 40-45 minutes five times a week are sick with colds or the flu half as often as less active women (Appalachian State University). You can lose about 18 pounds a year--without dieting--if you walk 45 minutes, four times a week (James Rippe, M.D. and the University of Massachusetts Medical School). Walking, a "weight-bearing exercise," builds stronger bones by helping to maintain bone density. Walking reduces the risk of type II diabetes by lowering blood-glucose levels. Several studies have associated exercise with a reduced risk of depression. Recent medical research reports walking helps prevent breast cancer, heart disease, and diabetes. Walking reduces the risk of impotence for men from mid-life onward. Walking off the Weight When burning calories, time does not matter as much as distance. If you speed up to walking a mile in 13 minutes or less, you will be burning more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed. A simple rule of thumb is 100 calories per mile for a 150 pound person. Calories Burned Per Mile by Walking 100 lbs 120 lbs 140 lbs 160 lbs 180 lbs 200 lbs 220 lbs 2.0 mph 65 80 93 105 120 133 145 2.5 mph 62 74 88 100 112 124 138 3.0 mph 60 72 83 95 108 120 132 3.5 mph 59 71 83 93 107 119 130 4.0 mph 59 70 81 94 105 118 129 4.5 mph 69 82 97 110 122 138 151 5.0 mph 77 92 108 123 138 154 169 6.0 mph 86 99 114 130 147 167 190 7.0 mph 96 111 128 146 165 187 212 Source: Bumgardner, Wendy. "Burning Calories - How to Walk for Weight Control", Your Guide to Walking. Recreational Walking–Trail Etiquette The key word is multi-use–share the trail with other walkers and cyclists. When walking on the trail, keep to the right except when you passing another walker. Motorized vehicles are prohibited (except for motorized wheelchairs) on the trails. Respect private property adjacent to the trail. If you're walking your dog, keep it on a leash and pick up its droppings. Source: Litman, Todd. "Pedestrian and Bicycle Planning, A Guide to Best Practices," Victoria Transport Policy Institute: Canada. February 12, 2002. Page 23. Dealing With Business Clothes Typically there are two categories of walking: "leisure walking" and "power walking." Leisure walking is slower paced and allows the walker to dress in his/her work attire and carry things. However, even leisure walkers must wear good walking shoes, so you may want to consider leaving a pair of dress shoes at the office. Power walking is fast paced (almost a slow jog) and is best done in gym clothes. One of the biggest obstacles to power walking at work is the need for professional attire at the office. Some health clubs offer "runner’s" memberships, where, for a reduced rate, you can use the showers and locker rooms. Gear and Safety The importance of good walking shoes can't be overemphasized. When trying on shoes to buy, you should ... Bring the socks you generally wear walking to use while trying on the shoes. Know that the right size for walking shoes will be a size to a size and a half larger than your dress shoes because your feet swell while walking. Try on shoes later in the day or right after walking so your feet will have swelled. Make sure the shoes feel great when you put them on, don't buy them thinking you will "wear them in." Look for a brand that accommodates various widths, if you have wide or narrow feet. Try another pair or style of shoe, if any part of your foot feels it is rubbing against a rough spot in the shoe; you are sure to get blisters otherwise. For increased safety... You'll need a route with sidewalks, crosswalks, and signaled intersections in areas with heavy traffic. Take a weekend test commute to uncover routing problems and will indicate how much time to allow to comfortably complete your route. Consider the lighting and neighborhood of your route; there may be a difference between your practice time and actual commute time. Wear reflective wrist or leg bands, especially when walking at dawn or dusk. Back

---

Natural Resources Outreach Brenda Williams Projects Manager Alamo Area Council of Governments 8700 Tesoro Drive, Suite 700 San Antonio, TX 78217 (210) 362-5200

Translate this site