Wellness Walking

Wellness Walking
Dr. Greg and Lyn Chappell

Walking for fitness has gained considerable respect over the last ten years. It is a safe and effective low impact alternative to joint-pounding jogging. Walking works well for most of our exercise needs: improving cardiovascular health, strengthening muscles, building stamina, relieving stress, and boosting self esteem. The "side effects" include decreased blood pressure, lower cholesterol levels, and improved bone composition decreasing the risk of osteoporosis. Sound good? Let's get started.

It's a good idea to monitor your target heart rate (THR). General guidelines suggest working out at 60 - 85% of your maximum heart rate. If you're just starting go for 60% and work up. Already in condition? Target the higher percentages. THR = 220, minus your age, times whatever percentage you're working at. Then check your pulse on under side of wrist or side of neck under jaw. Monitor for ten seconds then multiply that number by six to get heart rate. Compare that with desired THR and adjust your exertion levels accordingly.

Before dashing out there to see how fast you can wear out the treads on your sneakers, consider a few simple guidelines. As with any exercise regimen, everyone needs 5-10 minutes of warm-up before and cool down after the activity. Warming up increases blood flow warming up muscles and connective tissue. This significantly reduces the risk of soft tissue injuries. Simply start walking slow for 5 -10 min. and then increase your speed to reach THR for your main workout period of time (usually 20 -30 min.). Then reduce pace to cool down for the last 5-10 min.

As you progress in your ability and conditioning you can increase the effort level through combinations of pace, stride, terrain, and arm work. By measuring out a mile with your car's odometer, timing yourself with a watch, and using some simple mathematics, you can figure your pace.

Examples of changes in stride include: 1. Simply take longer steps 2. Sink into a deeper squat and swing arms at waist level (great for toning legs/buttocks) 3. Maintain upright torso and swing from side to side (high intensity for good cardiovascular workout) 4.Fast, staccato gait while leaning forward. Obviously the steeper the hills you add (or incline on a treadmill) the greater the intensity.

Terrain alternatives include hills and steps (a little harder on the knees and watch your footing!). For a more advanced change of pace try "off road" walking. Scramble over logs, across streams, up/down steep hills, etc. for a little variety. Finally hand and wrist weights, especially when held at or above heart level, increase cardiovascular output while adding an upper body toning dimension to your workout.

Be sure to drink plenty of fluids. Start with a full glass 15minutes before your activity and continue to replenish every 15 minutes. Remember, by the time you're thirsty you are already in a dehydrated state. Keep in mind that exercising increases free radicals which are detrimental to your health. Therefore, increase antioxidant intake or take a product like Juice Plus that is loaded with full spectrum antioxidants.

Don't forget your feet. Make sure you get adequate support with the shoes you use particularly if you tackle the off-road routine. For the latter, wear mid- or high-tops or light weighthiking boots.

Most importantly remember that correct spinal alignment is vital to proper functioning. Exercising improperly aligned joints (including the spine) damages joint surfaces accelerating arthritic degenerative processes. This often occurs even if you are not feeling discomfort. Also, be aware that your nervous system controls all of your body's processes and improper spinal alignment causes endangering stress on your spinal cord and nerves interfering with the nervous system's ability to adequately maintain health and function.

To optimize your health and performance, reduce the acceleration of arthtitis, and to increase your healing ability if you do get injured, see your doctor of chiropractic regularly to get yourspine checked for proper alignment. Then hit the road and enjoy your enhanced state of fitness and wellbeing.