So now that we’re about to pass the mid-year mark, how’d you do with your fitness goals so far? If you fell off the boat and stopped your routine or gym membership, remember this: You don’t need to become a member of an expensive gym to go walking. And except for a good pair of walking shoes, it requires virtually no equipment. 
As we all know, a sedentary lifestyle has a debilitating influence on people’s health as they age, therefore exercise is imperative. You might think you walk enough as it is during your daily routine, but making “fitness walking” a separate part of your health regimen accomplishes all of the following and more: Improves cardiovascular endurance and reduces the risk of heart disease; Tones muscles of the lower body ; Burns calories: about 80 if walking 2 miles per hour, and about 107 if walking 4.5 miles per hour
The following tips can help you get started on your walking regimen:
· Go in the morning. This will not only kick-start your metabolism, but will likely avoid the high summer heat and humidity you’d face during later times of the day. Such conditions should always be avoided since they make it harder to motivate and make you more prone to situations like dehydration and heat related illnesses.
· Move your arms freely, in coordination with the opposite leg. If you need to carry water, get yourself an inexpensive water belt or pack .
· Don’t stoop your head or look down as you walk. This will challenge the normal forward curve of your neck, which, in turn, will cause you to carry your weight improperly.
· Don’t carry weights or dumbbells while walking. They’re better used as a separate part of your exercise regimen, since they can often create stress on the upper body which leads to improper form and pain.
· Expect a little soreness in the thighs and calves for the first week or two. If you experience more than soreness, check with your doctor of chiropractic.
· Walk briskly and with “purpose.” Simply sauntering, while relaxing and an enjoyable form of stress release, is not an effective form of cardiovascular exercise.
· An all-weather or rubberized track is ideal, because the cushioning of this type of track absorbs most of the impact of your walking. Many recreation centers offer this type of track free of charge. Grass is another good surface, but watch out for hidden dips or holes in the ground.
· For those of you near beaches, be aware that this surface can be a great workout, but ONLY if you’re on a level surface. Walking along sloping tide line or road makes the muscles of your legs, hips, and low back work unevenly leaving you “lop-sided”- out of balance and feeling sore.
· Walking on a surface with no give, such as concrete or a mall floor, is not your best choice, because this type of surface will not absorb much of the impact your body will experience. If you do choose to walk on such a surface, be extra careful to select highly cushioned shoes with the proper arch support for your specific foot needs.
As with any new fitness program, if you’re a complete newbie or have significant health conditions, you may want to consider consulting your doctor before beginning regarding what activities are best for you. If you’re starting from scratch, start slowly with a walk of perhaps half of a mile at a pace that does not cause discomfort. Continue this for about two weeks, then start to increase the pace and length of time walking. Eventually – depending on your age – you can build your “target” heart rate/pulse to either 120 beats per minute or, if younger, as many as 140 beats per minute. For the average adult, a heart rate of 120 beats per minute would require walking at about 3 miles per hour, while a heart rate of 140 beats per minute would require a pace of 4 miles per hour.
Get additional Informational Resources available through the American Chiropractic Association, JACAOnline.
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