To your health - walking as exercise

Nation's Business, Oct, 1988 by Hal Higdon

To Your Health

A Walk On The Mild Side Nearly 60 million Americans are striding toward fitness. According to the President's Commission on Americans Outdoors, 64 percent of all who participate in outdoor recreation prefer walking to other forms of cardiovascular exercise.

Many experts have concluded that walking is one of the safest and most efficient forms of exercise. Walking can help people lose weight, reduce blood pressure, prevent age-related diseases, relieve back pain and headaches, tone muscles and improve concentration. Briskly walking a mile in 15 minutes burns as many calories as running the same mile in 8 1/2 minutes--but doesn't pound the skeletal system nearly as much, according to the President's Commission on Physical Fitness.

Studies also show that regular walking prolongs life by reducing the risk of heart disease.

Says Dr. Samuel Fox, past president of the American College of Cardiology: "Walking increases our tolerance to stress and enables us to enjoy living more."

Walking can be done almost anywhere, at any age, at any time. But beginners would do best to start with 15-minute walks three times a week following this three-part routine:

. Get the right attire. Start with a good pair of flexible and comfortable shoes that have plenty of support around the heel. Take or wear a suitable pair to the office. Outerwear should simply be comfortable. Because walking is not a strenuous sport, your office attire will be fine if you decide to take a walk during your lunch hour.

. Get psyched. Your enthusiasm will be higher--and your results better--if you have a goal in mind for your walking, whether to lose a few pounds, tone up or simply get some fresh air.

. Get loose. Whether you walk for pleasure or to get in shape, proper stretching and self-massage techniques are as important as the walk itself.

To avoid having to warm up in business clothes, do your stretching before work on the days you plan to walk. Simple stretching techniques include reaching up, reaching down, rotating and pulling.

Stand with your feet slightly apart and reach up. Next, spread your feet further apart and reach down. Then rotate your torso with your arms placed on your hips. Finally, hold some stationary object for support, grab the instep of your foot with the opposite hand and pull the heel back against your buttocks. Always stretch with slow, steady movements.

Massage is an ancient method of warming and relaxing muscles before you train and helping them recover afterward. Self-massage can be done before work, in conjunction with stretching, or in the office, after a walk. Localized self-massage for ankles, calves, arms, neck and shoulders can be performed while sitting at your desk. Use a topical rub as a lubricant for self-massage.

Use a long, sliding action of the hands along the length of the muscle to relieve its tension and tightness. Gently knead with the thumb, fingers or hands and put pressure on the muscle. Around joints, apply a localized circular or cross-fiber movement done with the fingertips or thumbs.

Following are some useful tips that will help you incorporate a walking fitness program into your hectic schedule:

. Instead of parking your car in the closest space available, pick one that is farther away.

. Don't always use the elevator. If you get a chance, use the stairs--at least one or two flights.

. Use your lunch hour to go outside and stroll. If you order a take-out lunch, don't have it delivered. Go get it.

. If you take the bus or subway to work, get off one stop before your destination and walk the rest of the way.

Remember, if you have diagnosed as having a health problem or if you are over 40, consult your physician before adopting this or any exercise program.