By Shelly Rizzo and David Stover
The changing of the seasons and the beautiful fall weather probably have you ready to enjoy the outdoors. So why not get out there and walk? All you need are your two legs. No gym membership required!
There are so many benefits to walking – weight loss, joint and heart health, more endurance, less stress, better moods, increased energy levels and better sleep.
How can you start? Here are some tips to help you launch a walking program.
Set a goal for yourself. If you are a beginner, start by walking 10 minutes on flat surfaces every other day, and add 2-5 minutes each week. Once you hit your goal, add more days to your workout regimen, increase your pace and maybe add hills into the mix. Try to eventually hit 10,000 steps per day.
Make yourself accountable. Life gets hectic with busy schedules, so make a schedule to plan for your walks, or walk with a friend. You can use fitness apps on your phone to track your steps each day.
Don’t forget about footwear. What are the best shoes for you? There is not a shoe or a brand that will be best for everybody. Find the best shoe for you, because it will make all the difference. There are plenty of footwear stores around town with a quality shoe-fitter to help you choose the right shoe. And remember – a good walking or running shoe doesn’t last forever. You have to replace your shoes every 3-6 months, or every 300-500 miles.
Hydration station. Don’t forget the water! Staying well-hydrated when participating in any walking program is important. An easy rule to live by is this: Try to consume half of your body weight in ounces of water for each day you walk. If you weigh 120 pounds, that’s 60 ounces of water per day.
Stretch, stretch, stretch. Stretching both before and after walks is the best way to prevent injury. After you finish your walks, it is important to spend at least five minutes stretching. After we walk, the muscles shorten and become tight. That puts you at risk for joint pain, strains and muscle damage. Some easy stretches of your hamstrings, quadriceps, hips and calves can go a long way in preventing minor sprains or strains. Make sure to hold each stretch for 20-30 seconds, and do 2-3 stretches of each major muscle group.
Watch your posture. This is another way to prevent injury. Make sure to keep your head up, with your shoulders relaxed. Try not to lean forward or backward, and tighten your core. Keeping your stomach pulled in slightly, while still breathing normally, helps resist slouching.
Whether you are a beginner, intermediate or advanced walker, always be mindful of your body. If something hurts, stop and rest. If it doesn’t resolve, see a health care professional. Your Mayfield Physical Therapy team is here to help you. Now, get out there and walk!
Shelly Rizzo and David Stover are part of the physical therapy team at Mayfield’s Green Township office. We offer physical therapy at all four of our locations: Norwood, West Chester, Crestview Hills and Green Township.