Walking: An Exercise for All Ages
Walking is easily the most popular form of exercise. Other activities generate more conversation and media coverage , but none of them approaches walking in number of participants. Approximately half of the 165 million American adults (18 years of age and older) claim they exercise regularly, and the number who walk for exercise is increasing every year. Walking is the only exercise in which the rate of participation does not decline in the middle and later yearn. In a national survey, the highest percentage of regular walkers (39.4%) for any group was found among men 65 years of age and older.

Unlike tennis, running, skiing, and other activities that have gained great popularity fairly recently, walking has been widely practiced as a recreational and fitness activity throughout recorded history.

Walking: The Slower, Surer Way to Fitness
People walk for many reasons: for pleasure ... to rid themselves of tensions ... to find solitude ... or to get from one place to another. Nearly everyone who walks regularly does so at least in part because of a conviction that it is good exercise. Often dismissed in the past as being "too easy" to be taken seriously, walking recently has gained new respect as a means of improving physical fitness. Studies show that, when done briskly on a regular. schedule, it can improve the body's ability to consume oxygen during exertion, lower the resting heart rate, reduce blood pressure, and increase the efficiency of the heart and lungs. It also helps burn excess calories.

Since obesity and high blood pressure are among the leading risk factors for heart attack and stroke, walking often protection against two of our major killers. Walking burns approximately the same amount of calories per mile as does running, a fact particularly appealing to those who find it difficult to sustain the jarring effects of long distance jogging. Brisk walking one mile in 15 minutes burns just about the same number of calories as jogging an equal distance in 81/2 minutes. In weight-bearing activities like walking, heavier individuals will burn more calories than lighter persons.

Like other forms of exercise. walking appears to have a substantial psychological payoff. Beginning walkers almost invariably report that they feel better and sleep better, and that their mental outlook improves. Walking also can exert a favorable influence on personal habits as well.

In addition to the qualities it has in common with other activities, walking has several unique advantages. Some of these are: Almost everyone can do it. You don't have to take lessons to learn how to walk. Probably all you need to do to become a serious walker is step up your pace and distance and walk more often. You can do it almost anywhere.

All you have to do to find a place to walk is step outside your door. Almost any sidewalk, street, road, trail, park, field, or shopping mall will do. The variety of settings available is one of the things that makes walking such a practical and pleasurable activity. You can do it almost anytime. You don't have to find a partner or get a team together to walk, so you can set your own schedule. Weather doesn't pose the same problems and uncertainties that it does in many sports . Walking is not a seasonal activity. and you can do it in extreme temperatures that would rule out other activities. It doesn't cost anything. You don't have to pay fees or join a private club to become a walker. The only equipment required is a sturdy, comfortable pair of shoes.

What to Wear When Walking
A good pair of shoes is the only "special equipment" required by the walker. Any shoes that are comfortable, provide good support, and don't cause blisters or calluses will do, but here are some suggestions to help you make your selection:

Good running shoes (the training models with heavy soles) are good walking shoes, as are some of the lighter trail and hiking boots and casual shoes with heavy rubber or crepe rubber soles. Whatever kind of shoe you select, it should have arch supports and should elevate the heel one-half to three-quarters of an inch above the sole of the foot. Choose a shoe with uppers made of materials that "breathe," such as leather or nylon mesh. Weather will dictate the rest of your attire. As a general rule, you will want to wear lighter clothing than temperatures seem to indicate. Walking generates lots of body heat.

In cold weather, it's better to wear several layers of light clothing than one or two heavy layers. The extra layers help trap heat, and they are easy to shed if you get too warm. A wool watch cap or ski cap also will help trap body heat and provide protection for the head in very cold temperatures.

Walking Poses Few Health Risks
If you are free of serious health problems, you can start walking with confidence. Walking is not as strenuous as running, bicycling, or swimming and consequently involves almost no risk to health. Of course, this statement assumes that you will exercise good judgment and not try to exceed the limits of your condition. Most physicians recommend annual physical examinations for persons over 40 or 45 years of age. Also, if you have high blood pressure or other cardiovascular problems, you should consult your physician before beginning any kind of exercise program.

Warmup and Conditioning Exercises
Walking is good exercise for the legs, heart, and lungs, but it is not a complete exercise program. Persons who limit themselves to walking tend to become stiff and inflexible, with short, tight muscles in the back and backs of the legs. They also may lack muscle tone and strength in the trunk and upper body. These conditions can lead to poor posture and chronic lower-back pain, a problem that partially cripples or disables thousands of middle-aged and older Americans.

Listen to Your Body
Listen to your body when you walk. If you develop dizziness, pain, nausea, or any other unusual symptom, slow down or stop. If the problem persists, see your physician before walking again. Don't try to compete with others when walking. Even individuals of similar age and build vary widely in their capacity for exercise. Your objective should be to steadily improve your own performance, not to walk farther or faster than someone else.

The most important thing is simply to set aside part of each day and walk. No matter what your age or condition, it's a practice that can make you healthier and happier.

Article courtesy of the Federal Citizen Information Center