Five easy steps to a walking program
Walking is such an easy, fun activity that many people forget it's beneficial for your heart. With the right pace and time commitment, walking is a great way to lower your heart disease risk while enjoying fresh air, sunshine and scenery. It may seem like a simple, daily task, but in suburban areas where the car is king, just a little extra walking can carry noticeable benefits. Just 30 minutes of physical activity most days of the week may lower your risk of heart disease.
According to the 2003 Canadian Community Health Survey, more than 45 % of Canadians are physically inactive, which increases their risk of heart disease. Fortunately, small improvements in physical fitness can lead to significant reductions in risk of premature death. Speak to your healthcare provider before starting any physical activity routine. Then, follow these five easy steps. Soon, you'll be walking to the beat of a healthier heart.
Step 1: Check out your community
Does your community have plenty of sidewalks and paths you can use? Can you walk to work, the grocery store, to your friend's home? Some communities are walkable, others are not. Marcus Garnet, a planner with Halifax Regional Municipality, notes that more than 40% of the people living and working in Halifax's city centre walk to work. Yet in many suburbs, long distances between homes, work and shopping often discourage Canadians from walking. The Halifax Regional Municipality, along with the Heart and Stroke Foundation of Nova Scotia, have laid the groundwork for improving community walkability and encouraging physical activity through a new 25-year Regional Plan, including an Active Transportation Plan for an improved network of sidewalks, trails and bicycle routes. But even if you live in a car-oriented community, your local park or a nearby bike or hiking trail can be a great venue for physical activity. Indoor shopping malls can also be a good place to walk when the weather is too cold or hot.
Step 2: Choose the right gear
Good walking shoes do more than create an attractive shell for your feet, they can also reduce strain on your back and make you focus on increasing your heart beat instead of corns and calluses. Shop around. You'll want to find low-heeled, well-soled shoes that also have:
- a noticeable arch that is supple and springy
- wiggle room in the toes
- support for the heels of your feet to prevent them from sliding when you walk
Be sure to wear light, breathable fabrics that are good in any weather. During the cooler months, layer clothing – a T-shirt, sweater and jacket – so you can remove them as your body temperature increases.
Step 3: Walk with care
Walking is one of these safest ways to be physically active. Even so, it requires preparation and care, so follow these safety tips from Heather Arthur, PhD, cardiac rehabilitation researcher and Heart and Stroke Foundation of Ontario Chair in Cardiovascular Nursing Research:
- Warm up by walking slowly for the first five minutes
- Drink water – even in winter – before and throughout your walks to replace the fluids lost through sweating
- When engaging in physical activity, you should always be able to talk. If you feel short of breath, dizzy or experience discomfort in your chest, shoulders or arms, stop what you are doing. If the pain doesn't go away, call 9-1-1 or your local emergency number immediately.
- Good posture will prevent injuries, so try to keep your back straight and your chin up, your shoulders down and relaxed and your abdominal muscles tight.
- If you are walking near roadways, wear reflective clothing.
- Walk with a friend. It's more social and it adds an extra level of safety.
- In cold weather, wear a scarf around your mouth and nose and try walking downwind and at a slower pace to avoid windburn.
- In summer, be aware of smog and heat alerts, drink plenty of water and stop if you experience any dizziness or shortness of breath.
Step 4: Go slow and steady
Your muscles are like new shoes. You need to break them in slowly. If you go out and buy a brand new pair of shoes and wear them for a whole day, you end up with blisters. Likewise, a fast hour-long walk on your first day can cause your shins or calves to ache. Instead, walk for short periods throughout your day (10 minutes here and there) at a comfortable pace. As Arthur says, "The first objective is just to increase activity, period, and not worry about the intensity." Once you've had a few weeks of walking under your belt, you might want to expand your walking for other reasons. Can you walk to work? The grocery store?
