A Free, Effective Physical Activity for All Ages!

Most people know that physical activity is good for them, but did you know that physical activity does not have to be strenuous to improve your health? For example, walking – one of the simplest and easiest forms of exercise imaginable – is fun and can help you feel great!

Thirty minutes of walking each day can help maintain flexibility, increase mobility and build strength and endurance.  It also stimulates muscles, pumps blood through your heart and lungs, and it can help you to lose body fat by burning off calories. 

After two to three weeks, regular walking will:

• increase your energy level and stamina
• relieve stress and tension
• help you sleep better

Over the long term, regular walking will:

• help you feel good about yourself
• help you to achieve and maintain a healthier weight, when combined with healthy eating
• reduce the risk of developing heart disease, osteoporosis and certain cancers
• strengthen bones and muscles.

Other great things about walking are: you don’t require any fancy equipment, just a pair of comfortable shoes; you don’t have to pay or join a gym to do it; you don’t need any special skills or instruction; and almost anyone can participate at any fitness level – from seniors to kids.

Whether it is a walk around the neighbourhood or finding a parking spot further away from the door you should start small and grow into it. It’s easy to make walking a part of your everyday life. You just need to find your own fun way to do it.

As you begin any walking or recreational program, it’s a good idea to ease into the activity to avoid undue stress to the muscles and joints. During the first week, walk 10-15 minutes at a slow pace, on a flat surface – avoiding hills and stairs. After week one, maintain the same distance but pick up the pace. Over the next several weeks, build up gradually to a 20- to- 30-minute walk, three to four times per week, at a pace that is brisk but comfortable.

Other ‘walk smart’ tips include:

Stretch Before and After

A warm up and cool down is vital to every walking program. Keep muscles flexible and relaxed, joints mobile, and relieve tension and strain by doing a few gentle stretches before and after your walk. Important areas to stretch are the neck, shoulders, arms, low back and spine, hip flexors, buttocks, quads, hamstrings, shins, calves and ankles. Stretch until you feel tension but not pain. Do not bounce as this can tear the muscle fibres. If you are unsure of the correct stretching techniques, consult your health or recreation professional who can show you how to do these safely and comfortably.

Check Your Posture

With good, balanced posture you will be able to breathe easier and avoid back pain. To help your body stay aligned and add more power to your step:

• Focus on keeping your shoulders square and relaxed.
• Focus on achieving an efficient stride.
• Find and maintain a consistent, comfortable pace.
• Maintain a tall erect posture, keeping your torso upright.
• Focus on keeping your breathing relaxed.
• Think about arm swing, driving your arms backwards, not just forwards.
• Stay relaxed and keep shoulders loose.
• Foot strike is key; pay attention to actively pushing off, rolling from the heel right. through and off the end of the toe.
• Focus on pointing your feet straight ahead.

Pace Yourself and Dress Appropriately

Don’t over exert yourself; start slow and build up your walking routine. With proper clothing you can walk, hike and snowshoe 12 months of the year!  

• In spring and summer, wear light, breathable and loose fitting clothing. Also drink water or a sports drink before, during and after your walk to ensure proper hydration.
• In fall and winter, wear a hat to minimize heat loss and dress in layers.
  • Your base layer should be a moisture-wicking fabric like polypropylene (avoid cotton).
  • The middle layer should be a thicker moisture-wicking fabric (such as polar fleece) that fits loosely over the base layer.
  • The outer layer should be a breathable, windproof shell or light jacket that will protect you against cold, wind, rain or snow while still allowing perspiration to evaporate.
  • Don’t forget moisture-wicking gloves and socks!

Be Prepared and Listen to Your Body

• Shop around for the right shoe if you don’t already have a pair that’s appropriate for being active. Your health professional can make suggestions of what to look for in a walking shoe that best suits your needs and walking program.
• Replace old shoes. The average life of a walking shoe is approximately 400 to 600 miles (620 to 800 km).
• Monitor your posture and body mechanics. Make sure that your head, shoulders and hips are lined up over your feet.
• If walking seems uncomfortable for you, talk to your health professional about whether orthodics might be an appropriate option for you. Custom-made orthodics can correct or reduce improper motions which lead to strain and/or injury.
• Try to stride naturally. Taking too long a stride can cause muscles to tighten up and tire before your walk is over.
• Vary your walking routes from incline to flat, or from sidewalk to grass or trails to keep it interesting and challenge different muscles.
• Don’t use wrist or ankle weights while walking as they put too much added stress on your joints.
• Drink lots of fluids and be careful of overheating or dehydrating during activity.
• Listen to your body and watch for any recurring or persisting discomfort – if you are unsure or concerned about something you’re feeling, talk to your health professional.

[Sources: The Government of Ontario/ Active 2010 & The Canadian Physiotherapy Association]