Fitness - Lesson 4A - Walking
Cardio 1-PNP AN INTRODUCTION TO AEROBIC FITNESS
WALKING/ WALKING STICKS
Walking is a highly accessible form of low-impact aerobic exercise, making it an excellent choice for individuals of all fitness levels. It requires minimal equipment, making it an affordable option for those looking to improve their health without a significant financial investment. One of the primary benefits of walking is its gentle impact on the joints, reducing the risk of injury while still providing substantial cardiovascular benefits.
To enhance your walking experience and ensure comfort and safety, investing in high-quality footwear is essential. Proper walking shoes provide the necessary support and cushioning to prevent foot and leg discomfort. Additionally, wearing compression socks can improve blood circulation and reduce muscle fatigue, while knee sleeves offer extra stability and protection to the joints.
Depending on your age and fitness goals, the duration of your walks will vary. Based on my experience and work with clients, walking approximately 10,000 steps a day is highly effective for weight reduction. However, if you are new to a fitness program or have limitations, do not start with 10,000 steps on day one. A steady weekly progression, which limits the risk of injury and integrates walking into your lifestyle, is far more advantageous than doing one intense session per week.
I recommend going for a walk and paying close attention to how you feel. Listen to your body and note both the time and the number of steps you take. For your next walk, make the necessary adjustments, either by adding more time or reducing it, to match your comfort level and goals.
A good pedometer can help you to track your distance easily. There are many smart-devices and apps you can connect to your phone; however, many people do not have their phones on them all day long. I recommend getting a simple and small pedometer that you can easily attach to your pants and forget about, to track your progress throughout the day.
Once you are comfortable getting in 10,000 steps a day and you are looking to enhance your walking routine, incorporating walking sticks can be a game-changer. Walking sticks not only provide added stability, particularly on uneven terrain, but they also help engage the arms and shoulders, transforming your walk into a full-body workout. By using walking sticks, you can increase calorie burn and improve upper body strength while maintaining the low-impact nature of walking. This addition makes walking a comprehensive training session, targeting muscles throughout the body and boosting overall fitness. Whether you are a beginner or an experienced walker, these enhancements can help you get the most out of your walking routine, making it a sustainable and effective exercise choice.
Walking sticks not only turn your walk into a full-body training session, but also add a bit of safety and confidence to your steps. If you are having difficulty beginning a walking program, due to balance issues and fear of falling, walking sticks can help add the confidence you need to get started. Due to my injuries, I have opted for Jetti walking sticks instead of traditional collapsible hiking poles. I have found them to be more stable, and the large rubber stops on the ends prevent them from getting stuck in wooden boardwalks.
Side Note:
Adults (18-59 years): Aiming for 7,000 to 10,000 steps per day is beneficial. This range supports cardiovascular health, weight management, and overall fitness.
Older Adults (60+ years): Targeting 6,000 to 8,000 steps daily can help maintain mobility and reduce the risk of chronic diseases.
