Walking to Fitness: One Woman's Story
By Anne Bradshaw, Contributer

If anyone had told me ten years ago, that by 2002 I’d have been walking briskly half an hour a day, five days a week, for three years, I’d have cracked up laughing. Add temperatures ten degrees below freezing, mighty winds, and sometimes fog, and I’d definitely have said “No way! Spring and summer—slight chance, occasionally—but winter walks are impossible.”

My marathon runner husband had been trying to get me out there forever, to no avail. So what happened? Why the change of heart? I guess age had something to do with it—and no longer having small children in need of constant supervision. And then there was the health factor—I have an ingrained resistance to paying out huge medical bills, and didn’t fancy straggling out my days feeling constantly rundown, or worse, fighting heart disease, fragile bones, diabetes, cancer, or a stroke.

My final prompting came from reading about research carried out at the University of California. The survey conducted among six thousand older women, average age seventy, concluded that those who walked daily had significantly reduced their memory loss and kept more of their wits about them. For every extra mile these women walked they lowered their chances of mental problems by thirteen percent.

That did it. I have a friend with Alzheimer’s. And I also have an eloquent, clear-minded, energetic, walking friend who is over seventy and continues to bounce through life despite having lost her husband. I decided right then which one I’d rather emulate.

So began my venture into the art of daily walks. I joined a group of other sisters in the middle of May because I heard that committing to walk with others makes quitting more difficult. By the end of summer they had all dropped out except for me! Their reasons were genuine, I must admit, but that didn’t help much. It was decision time again.

Coming from England, where winter doesn’t often dip into the freezing zone... I felt undeniably wary. And the idea of wandering around in the dark on my own wasn’t appealing either, despite my husband’s comments of “But this is Utah.”

It was the benefits that gave me the incentive to continue. At first, I suffered from strained muscles and bursting blisters, and from not having enough breath to walk and talk at the same time. But it didn’t take long to develop stamina and better technique, which in turn led to pure enjoyment, burnt up calories, and improved health. For those of you who’d rather not learn the hard way, I have included a to-do section further on.

Fortunately for me, a sister from Tennessee moved into our ward around this time. She was also looking for a walking companion who would act as a mutual motivator. We decided to face whatever the seasons threw at us and go, go, go.

When the winds blew strong, we layered on the clothing. When the air grew icy, we bought fleece and made ourselves hoods with eye, nose and mouth holes. Never mind that we looked like bank robbers. Who would see us out there in the dark anyway! We also added something reflective and one or two items of white.

We haven’t missed many days in the three years. My bone density has improved. So has my ability to climb stairs without stopping. My body is more flexible, and my whole digestive system works without a problem. The arthritis I had in my knees, and which was a major problem at first, has now gone. I’m careful about what exercise I do, knee wise, but when it comes to walking and short jogs, there is none of the old pain in either knee.

My sleeping pattern has improved, and I know my mental powers and emotional stability are stronger than before. I haven’t slowed down in my work schedule, which remains as full as it was ten or twenty years ago, although different in nature. There’s something exhilarating about doing those final stretches at the end of a speedy walk, and experiencing the overall glow as circulating blood celebrates its fresh dose of oxygen. For me, the walking routine has become a daily delight.

There are some wise precautions to consider if you are contemplating rapid walking for exercise. Consult a doctor first if you have heart trouble, are pregnant, have high blood pressure, diabetes, or chest pains, or if you often feel faint and dizzy. If you are over sixty-five and haven’t exercised in a long time, you should also take a doctor’s advice on how to proceed.

Wearing appropriate clothing is another consideration. Several thin layers are preferable to a single thick item, as layers can be removed and replaced when required. Include a wind or waterproof jacket if necessary. Socks made from something like CoolMax that wicks away the sweat are a wonderful investment as they lower the risk of blisters. A head covering is invaluable, as it traps warmth in winter, and protects from sun exposure in summer. You can get skin cancer on an unprotected scalp despite plenty of hair. If you walk in sunshine, sunglasses are a good protection against those sneaky UV rays.

Walking is much more fun in a good pair of shoes. They need to be flexible, bending at the ball of the foot. If yours are over a year old, or have traveled over 500 miles, are stiff, or too small when your feet swell, it is time for a new pair. Buying them from a technical running shoe store is recommended. The shoe experts will ensure you get the right shoe for overpronation, flexible enough for walking, with good support, cushioned, and sized right for feet expansion. If you ignore this advice you could be heading for such problems as muscle pulls and knee problems.

Posture when walking is important as it will allow you to breathe easier and avoid the chance of back pain. Try keeping straight, walking tall, focusing on the street ten to twenty feet ahead. Avoid leaning either backward or forward. With your shoulders relaxed and slightly back you will soon find it easy to walk well.

How you swing your arms is another key factor as they act as a balance, creating more power, and when used properly burn five to ten percent more calories. Your feet generally move only as fast as your arms. However, marching along with hands clenched, and each arm vigorously crossing in front of your chest is all wrong! So is sticking the elbows out and flapping them like wings. Pumping the arms sky high doesn’t work either.

Clenched hands can raise your blood pressure, so hold them loose in a partly closed curl, keeping them low when they come forward, no higher than the breastbone. Bend your elbows ninety degrees, keeping them close to the body, and swing your arms comfortably backward and forward.

Lengthening your stride is not the way to walk faster. It will produce a clumsy gait, causing your feet to strike hard, and often leading to shin problems. Instead, take shorter, quicker treads, rolling your step with your back foot and leg, getting a good push off. This will produce more speed with less chance of injury. If you do get shin splints at first, you need to slow down and cut back on distance for a few days. Eventually your shins and calves will build muscle and this problem will stop.

It is necessary to drink adequate amounts of water when exercising, both before and after your walk. If you go for more than half an hour then you will need to carry water with you, or stop somewhere for a drink.

The final must-do actually comes at the beginning and at the end. It involves stretching those muscles and warming up those joints. Walking for five minutes before stretching is a good idea as stretching cold muscles can cause them to tear. After a short walk, find a pole, fence, or wall, and enjoy a good unfurling.

I usually manage only a few essential stretches before carrying on walking, but complete more on my return to base. When I first began the quadriceps stretch I could barely hold my foot behind me, and my knee would hardly bend. Neither could I keep my balance without holding onto a wall. Now I can easily do all that, standing up straight and gently pushing the knee back, holding for a count of fifteen.

Touching your toes is another one that becomes easier with practice. Again, hold for about fifteen seconds. Don’t bounce. Keep a straight back, and try not to bend at the knees.

Toe raises do wonders for your shins, ankles and lower legs. Stand on a stair, or step, facing upstairs with your heels hanging over the edge. Dip the heels down, and then raise them high. Repeat fifteen times. I also like to hang in the heels down position for fifteen seconds.

Whilst waiting for my companion to leave her house, I also like to walk on my heels for fifteen seconds—another shin strengthener.

To strengthen the calves try standing arm’s length from the wall, leaning into it, bracing yourself with your arms. Place one leg forward, bending at the knee. Keep the other leg back with knee straight and heel down. Keeping a straight back, move hips toward the wall until you feel a stretch. Hold fifteen seconds. Relax. Repeat with other leg.

Leg extensions are another good move. Face the pole, holding on with both hands, bending at the knee, and bring one leg forward, then extend and swing that leg back and behind. Repeat ten times, and then switch legs. Take care not to hyper extend your lower back.

There are other exercises you can learn as your walking progresses, and other things you can do to build up strength during the day. For instance, if you sit at a computer, or in an office, try tapping your toes quickly for several seconds with your heels on the ground. Then write the alphabet in the air with each of your feet in turn.

Don’t worry if you have no time for everything on your first walk. Take it slow and easy, breath deeply; enjoy the air and the conversation. Let your worries go, share your troubles and learn as much as you can from your friends. You will be amazed at how many ideas begin to flow and how many problems are solved. Above all, make the first move. Like learning about the gospel, you will never regret it.

Fun Facts About Walking

• 63% of men and 55% of women over the age of 25 are overweight, say researchers at Tufts University in Boston, and nearly one-quarter are obese (that means they’re at least 30 percent over their ideal weight). www.fitnessonline.com

• Less than one-third of kids who live within a mile of school get there on foot, while recess and high-quality physical education have become relics of the good old days. When PE classes are provided, they’re often led by untrained teachers and seldom involve much vigorous activity. Worse, some don’t focus on the fun of movement or teach children fundamental physical skills. www.fitnessonline.com

• One study found that a teenager’s obesity risk increased 2% for every additional hour spent in front of the TV. www.fitnessonline.com

• At least 10 million Americans at high risk of getting diabetes could cut that risk in half simply by walking 30 minutes a day and dropping a little weight, according to the largest study ever conducted on preventing the most common form of diabetes. www.msnbc.com

Walking Made Easy

To maintain a healthy weight you don't have to be at the gym 3 times a week; it’s about being more active in your daily life. Take a look at your routine, are you using every opportunity you have to move?  

"You have probably heard what we call the "Magic Fitness Formula."  For years, the experts have told us that in order for your exercise program to be successful, you have to work out at 60% - 80% of your maximum heart rate, for 20 - 30 minutes each session, at least 3 - 4 times each week.  While this is a very good goal to strive for, if you limit yourself to only using this formula, you could be setting yourself up for failure.  It is too easy to convince yourself that you don't have a half-an-hour right now, so you can exercise later. Many times, "Later" never comes.

A recent study conducted at Stanford University took a group of people and divided them into two groups.  Half exercised for 30 consecutive minutes, the other half exercised in 10 minute intervals - once in the morning, afternoon, and evening.  At the end of the study, both groups increased their fitness levels at the same amount and at the same pace.  So, not having a consecutive half hour is no longer a reason not to get up and get moving!  If you only have 10 minutes, use it to your advantage. It will all add up to a healthier you! " www.walkingconnection.com

• Don't look for the closest parking spot at the grocery store, park a few rows back and WALK.

• Use stairs whenever possible. 

• Plan walks and schedule them in your appointment book.

• Use some of your lunch break to walk around the building.

• Since you don't take "coffee breaks", take a "walking break".

• Walk your family dog every night!

• After dinner, while your husband loads the dish washer, walk around your block.

• Head to you local library for some books on tape, listen to them in your walk-man as you walk and I bet you walk longer!  A fun captivating book to try on tape: Divine Secrets of the Ya-Ya Sisterhood, by Rebecca Wells.

Track Your Steps

Not sure how much you are really walking everyday?  Your goal should be 10,000 steps per day.  Don't want to count that high?  Here is a website that you can purchase a pedometer from www.sportsunlimitedinc.com they range in price from $17.00 to $27.00.  You wear them on your belt and you can keep track of how many steps you take everyday.

Family Fitness

Want to learn more about keeping your whole family fit, check ou this Mommy Chic article on Family Fitness. .