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Walking: Trim your waistline, improve your health
Walking is a low-impact exercise with numerous health benefits. Here's how to get started.
By Mayo Clinic staffWalking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is a form of exercise accessible to just about everybody. It's safe, simple and doesn't require practice. And the health benefits are many. Here's more about why walking is good for you, and how to get started with a walking program.
Benefits of walking
Walking, like other exercise, can help you achieve a number of important health benefits. Walking can help you:
- Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
- Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
- Lower your blood pressure
- Reduce your risk of or manage type 2 diabetes
- Manage your weight
- Improve your mood
- Stay strong and fit
All it takes to reap these benefits is a routine of brisk walking. It doesn't get much simpler than that. And you can forget the "no pain, no gain" talk. Research shows that regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging.
Preparation helps avoid injury
Walking isn't as likely to lead to injuries as other types of exercise. Still, take time to prepare yourself to prevent injuries, such as blisters or muscle pain.
Get the right gear
Be sure to wear comfortable footwear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Before you buy a new pair, be sure to walk in them in the store.
Also dress in loosefitting, comfortable clothing and in layers if you need to adjust to changing temperature. If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don't allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you.
Use proper technique
Walking is a great exercise because it's so simple to do. But using the correct posture and movements is essential.
Warm up
Spend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm.
Stretch
After warming up, stretch your muscles before walking. Include the calf stretch, quadriceps stretch, hamstring stretch and side (iliotibial) stretch.
Cool down after each walking session
To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.
Getting started: Focus on the basics
As you get started, remember to:
- Start slow and easy. If you're a seasoned walker, keep doing what you're doing. If you've been inactive and tire easily, it's best to start slow and easy. At first, walk only as far or as fast as you find comfortable. If you can walk for only a few minutes, let that be your starting point. For example, you might try short daily sessions of five to 10 minutes and slowly build up to 15 minutes twice a week. Then, over several weeks' time, you can gradually work your way up to 30 to 60 minutes of walking most days each week.
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Measure the intensity of your workout. As you walk, measure the intensity of your workout by checking your heart rate. Knowing your heart rate allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it.
To find out if you're exercising within the range of your target heart rate, stop walking to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate.
(1 of 2)
- Johnson JL, et al. Exercise training amount and intensity effects on metabolic syndrome (from studies of a targeted risk reduction intervention through defined exercise). The American Journal of Cardiology. 2007;100:1759.
- Smith TC, et al. Walking decreased risk of cardiovascular disease mortality in older adults with diabetes. Journal of Clinical Epidemiology. 2007;60:309.
- Okamoto N, et al. Home-based walking improves cardiopulmonary function and health-related QOL in community-dwelling adults. International Journal of Sports Medicine. 2007;28:1040.
- Murphy MH, et al. The effect of walking on fitness, fatness and resting blood pressure: A meta-analysis of randomised, controlled trials. Preventive Medicine. 2007;4:377.
- Tully MA, et al. Randomised controlled trial of home-based walking programmes at and below current recommended levels of exercise in sedentary adults. Journal of Epidemiology and Community Health. 2007;61:778.
- Walking: A step in the right direction. Weight Control Information Network: National Institute of Diabetes and Digestive and Kidney Diseases. http://win.niddk.nih.gov/publications/walking.htm. Accessed Sept. 29, 2010.
- Aim for a healthy weight. U.S. Department of Health and Human Services. http://www.nhlbi.nih.gov/health/public/heart/obesity/aim_hwt.pdf. Accessed Sept. 29, 2010.
- Your guide to physical activity and your heart. U.S. Department of Health and Human Services. http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_active.pdf. Accessed Sept. 29, 2010.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Sept. 29, 2010.
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