S. M. A. R. T. Patient Education Pages
Exercise Walking
Exercise walkers are ubiquitous. One of the most common sights around town are fitness walkers, solo or in groups, participating in one of the most popular, healthy and wellness –promoting activities available. Walking has numerous benefits, involves little risk of injury or deleterious side-effects and requires no prescription or special training. The many benefits of fitness walking include:
- Maintaining a healthy weight, reducing the risk of developing type 2 diabetes, osteoarthritis, osteoporosis and sleep apnea
- Maintaining healthy blood pressure, reducing the risk of heart disease
- Boosting HDL, the “good” cholesterol
- Reducing risk of stroke
- Reducing risk of hip fracture
- Lowering stress levels and elevating mood and sense of well-being
- Strengthening muscles, bones and joints, relieving arthritis and back pain
- Improving sleep
Although fitness walking is not as strenuous as running, it still pays to do it the S.M.A.R.T. way.
STRETCH
Prepare your muscles for stretching with gentle, circulation-boosting movement. Walking slowly for at least 5 minutes is a good way to warm up your muscles.
Before starting a brisk exercise walk, stretch to continue warming up your muscles and stimulating circulation. Prepare your muscles with slow, controlled stretches that never go to the point of pain.
Stretch again afterwards to release any muscle tension and reduce any strain. As with running, stretches for walkers focus on the legs and pelvic area. Follow this link to our running page for more information.
running stretches link
Always spend a few minutes strolling slowly AFTER your fitness walk to allow your muscles to cool down and your heart to slow down safely. Your heart rate should be within 20 beats per minute of your regular heart rate before you stop moving.
MOVE
A regular, low-to-medium intensity activity like brisk walking contributes to better physical health and promotes an overall feeling of well being. If you have not been active for some time, consider these tips.
- Start with a speed, distance and route that are all well within your comfort zone.
- Alternate slower and faster segments as you develop strength and stamina.
- Adjust your expectations in harsher weather or challenging terrain.
- Listen to your body-- slow down or take a break if you need it. You should be able to carry on a conversation while walking. If not, reduce the intensity.
ADD IT UP
Remember that you are more likely to continue a walking routine if it is pleasurable. Don’t exhaust yourself.
Work up to a steady routine of brisk walking at least 30 minutes a day, 5 or more days a week to get the most benefits from your walking program.
Break it up. You do not have to do it all at one time. Short exercise sessions that fit into your day are just fine.
REDUCE STRAIN
Prepare your body for the conditions it will encounter.
- In cold weather, dress warmly in clothes the fit properly, especially covering your head to limit heat loss.
- In warm weather, keep hydrated by drinking water.
- Shoes designed for walkers are not the same as those designed for runners or tennis players. Flexible shoes allow your foot to roll properly through each step. Investing in a good pair of walking shoes will support your feet and help prevent strains and sprains.
- Vary your route or direction so that training is distributed around your body’s muscles.
- Eat and drink sufficient amounts to stay hydrated.
Adopt a walking posture that allows for deep unrestricted breathing and which avoids back pain.
- Stand straight (imagine a flexible cord attached to the top of your head gently pulls you upward) with your chest open, your shoulders down, back and relaxed, your chin parallel to the ground and your eyes up and looking ahead 10 – 12 feet.
- Don’t over stride as it is inefficient and leads to injuries. Increase speed by increasing the number of steps per minute.
- Keep your arms and hands relaxed (no clenched fists). Keep them naturally close to your body and swing then straight ahead, not across your body.
Immediately after any injury, encourage healing and reduce swelling and pain with the R.I.C.E. treatment method:
| R |
Rest: Rest the injured area to preventfurther injury and encourage healing. |
| I |
Ice:Use ice packs in the first 24 – 72 hours. Limit ice packs to 15 minutes at a time and twice per hour. |
| C |
Compression:Wrap the injured part with an elastic bandage, making sure that it is not too tight or uncomfortable. |
| E |
Elevation: Whenreclining, lift the injured part above the level of your heart using pillows. |
TALK TO A PHYSIOTHERAPIST
We can help you if you have any concerns about whether you should start a walking regimen.
Our extensive arsenal of therapies can help you to recuperate faster and more completely from any injuries so that you can return to walking sooner. We can help you devise a program to return to running slowly and safely.
We would be delighted to spend time discussing with you about how your injury occurred and what you might do to prevent future injuries, as well as exercises that could improve your performance.
