“Walking in Sunshine” By Erin Graham

If you don’t exercise regularly because you simply don’t enjoy it, then try walking! It’s a simple, natural motion and one that doesn’t require much skill. Plus, the benefits of walking are numerous. Data from many research endeavors is unanimous: walking is good for you! It lowers LDL (bad cholesterol) and blood pressure, raises HDL (healthy cholesterol), lowers the risk for type 2 diabetes, improves mood, and manages weight. Specifically, walking two and a half hours per week, combined with losing seven percent of body weight (7-12 lbs.), can cut your risk of diabetes in half, decrease your risk of heart attack by 35 percent, facilitate the maintenance of bone density, and reduce symptoms of depression. Impressive! No wonder our favorite Bible characters lived so long; they walked everywhere! Let’s learn from their example and do something to improve our health, as well as strengthen relationships with our friends and family. Recruit a loved one, and start a walking program this summer today.

Walking is second nature to us – something we’ve been able to do since childhood; however, there are three important considerations when walking for fitness.

1. Dress for the Sport and the Weather
Wear lose, comfortable clothing that “wicks” moisture from skin and allows it to evaporate more quickly (lightweight synthetics).

2. Wear the Right Shoes
Proper footwear is extremely important. For years, I wore regular athletic shoes and was never able to run or walk for fitness without pain in my knees, shins, and lower back. One day, a knowledgeable shoe salesman introduced me to the right pair of shoes for my feet, and I was immediately hooked. I can testify that proper footwear will save your shins, knees, and back from unnecessary pain and discomfort. Trust me – it’s worth the investment.

3. Walk with Correct Form and Intensity
Walking with correct form increases efficiency – meaning you don’t have to work as hard and you are less likely to get injured. Exercising with the right intensity ensures results.

• Always warm up, cool down, and stretch.
• If you are a beginning exerciser, start slowly (maybe a 15-minute slow walk), and work your way up to walking 30-60 minutes three to four times per week.
• Walk heel to toe – roll up on your toes and avoid landing hard on your heels.
• Rotate hips.
• Swing arms naturally, elbows bent to 90 degrees, with hands relaxed.
• Avoid over-striding (long steps).
• Stand up straight with your head up and eyes forward.
• Walk at a brisk pace that allows you to talk but not sing.
• After building up your exercise capacity, incorporate interval training once or twice per week (5-minute warm-up, alternate 1-2 minutes of fast walking and 2 minutes at a comfortable pace).