It’s perhaps the easiest, most beneficial exercise of all — and you already know how to do it
Few things are more second nature to us than walking. What makes putting one foot in front of the other twice as nice are the indisputable health benefits — both physical and emotional — derived from this everyday, anywhere, anyone’s pastime.
“There’s no doubt that physical activity is critical to the management and prevention of diabetes and complications related to it,” says Sheri Colberg-Ochs, PhD, an associate professor of exercise science at Old Dominion University in Norfolk, Va., who specializes in diabetes research. Walking, she says, is one of the best and easiest ways for people with diabetes — especially seniors — to stay fit and control their blood sugar.
“Walking is good for so many reasons,” says Colberg-Ochs, whose 2006 book, The 7-Step Diabetes Fitness Plan, outlines numerous fitness programs. Walking is accessible. It doesn’t require any special equipment other than a pair of properly fitting walking shoes or sneakers. You don’t have to join a gym or health club, so there’s no money issue.
“Walking is more convenient than almost any other activity,” she adds. “You can just go outside and walk.” (She admits she does know people who, when the weather’s inclement, walk laps around their basement or use a treadmill.)
Undoubtedly healthy, walking also stands out as being remarkably easy. Too many people build up a mental block against participating in a regular exercise program, considering it too difficult or time-consuming. Walking, however, is the perfect exercise, without calling it as such. Colberg-Ochs cites several studies proving that a moderate walking regimen — 30 minutes, three days a week — produces positive benefits. The Mayo Clinic reports that walking can help people reduce the risk of heart attack, fight high blood pressure, lose weight, relieve stress and boost spirits.
Beginners should take it slow. For the first month or so, walk for 30 minutes every other day.
“The mind’s health is directly tied to the health of your body,” says Colberg-Ochs, alluding to the mental gains from walking. For instance, walking relieves symptoms of depression and can help prevent dementia and Alzheimer’s disease. “Amazingly, walking seems to be the cure-all for so many things,” she says.
That said, follow these basic tips and techniques to ensure satisfaction from your stroll:
• Before you step off, spend a few minutes warming up various muscles. AARP recommends a progression: Rotate your ankles 6-8 times in each direction; swing your legs forward and backward 12-15 times each; rotate your hips in a circular motion 10 times in each direction; rotate your shoulders, arms straight out in a “T,” 10-12 times, forward then backward.
• Once you get going, pay attention to your posture. The Mayo Clinic’s experts suggest you hold your head high, keep your chin parallel to the ground and focus your eyes 15 to 20 feet in front of you. Move your shoulders and swing your arms freely while gently tightening your stomach muscles. Keep your feet parallel to one another, and as you walk forward, roll each foot from heel to toe.
• Pace is important too. Beginners should take it slow and steady. If your heart beats uncomfortably fast or you quickly feel out of breath, slow down. For the first month or so, walk for 30 minutes every other day, three days a week. (It’s okay to split that time into 10- or 15-minute blocks.) As your stamina builds — and it will — aim to get out there five or six days a week.
• At the end of each walk, cool down with about five minutes of simple stretches. An easy way to do this is to repeat the exercises you did before you began walking.
• Check your blood sugar level both before and after you exercise. Diabetes Testing products such as the ACCU Chek meter is an excellent option for monitoring your blood glucose level.
Fitness gurus urge regular walkers to set a goal of 10,000 steps per day. That may sound like a huge number — it works out to about five miles — but it’s achievable if you supplement your regular daily activity with a brisk 30-minute walk. Colberg-Ochs cheers a recent study that reports that walkers with type 2 diabetes who picked up their 10,000-step pace by just 10 percent found substantial gains in their fitness levels.
“That’s really easy to do,” she says. It only means walking a bit faster at certain points,
not farther or for longer. “Pick up the pace between this mailbox and the next one, or light posts, then go back to your normal pace,” she suggests. Wearing an inexpensive pedometer is a great way to measure your steps.
Because motivation is key to any fitness program, having one or more walking partners is highly encouraged. Invite your spouse, a friend, a neighbor, even your dog to tag along. You’ll have companionship, and you’ll both get more fit.