Walking Program

by Rick Liva, ND

SOME REASONS TO WALK:

• A team of British researchers analyzed data from the best exercise studies to see if walking has any kind of effect on mild to moderate depression. The findings reveal that walking does improve mild to moderate depression. People walked 20 to 50 minutes three times a week to daily.
• Walking is the key to maintaining weight loss for 5 years or longer. Forty-nine out of 50 people in the National Weight Control Registry database who lost at least 30 pounds walk daily.
• Women who walk briskly at least 3 hours a week reduce their risk of heart disease by up to 40%. These brisk walks have the same effect as 15-20 minutes of vigorous daily exercise.
• Older people who strt taking hour-long walks 3 times a week have better memory and judgement ability.
• A 12-year study of 60-80 year olds demonstrates that daily, moderate-intensity, 2-mile walks cuts the death rate by half.
• Three 10-minute walks increase fitness and decrease body fat just as well as one 30-minute walk.

WALKING SCHEDULE – When walking walk briskly and maintain the pace throughout the time you walk. Maintain a brisk pace that is comfortable for you. You can work up to longer distance and shorter time. Dress appropriately for the temperature.​

• Week 1-4: Walk 1 mile three to four times a week. (Time target 22-25 minutes) Week 5-8: Walk 1.5 miles three to four times a week. (Time target 30-35 minutes)
• Week 9-12: Walk 2 miles three to four times a week. (Walk as briskly as you can tolerate and be comfortable)
• Week 12 and beyond: Walk 2 miles four to five times a week. (Walk as briskly as you can tolerate and be comfortable)
• Cooldown: Walk at a slower pace for the last 3 minutes and ideally do 2-3 minutes of stretching.
• Increasing intensity: To shorten a 30 minute walk to 20 minutes, step up the intensity of your workout by climbing steps or hills or interspersing a brisk walk with a light jog. Do this by walking fast or jogging for 2 minutes, returning to your normal pace for 1 minute and repeating that cycle for 20 minutes (6-7 times). For further information see Walking Magazine or visit their web site at www.walkingmag.com.