A Harvard Medical School Special Health Report

Walking for Health

Why this simple form of activity could be your best health insurance

In this report:
Health benefits
of walking
Walking technique
and safety tips
Finding the right shoes
5 types of walking
workouts
Warm-ups and
post-walk stretches
Walking for weight loss
How to stay motivated
over the long term

Price: $29
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WALKING FOR HEALTH
SPECIAL HEALTH REPORT
Contents
Medical Editor Walking: An ideal form of exercise . . . . . . . . . . . . . . . . . . . .2
Lauren E. Elson, MD It’s easy. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Physical Medicine and Rehabilitation Instructor, It’s healthy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Harvard Medical School
Fitness Consultant It’s fun . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Michele Stanten
Walking Coach Should you check with your doctor first? . . . . . . . . . . . . . . .7
Certified Fitness Instructor, Advice for people with heart conditions . . . . . . . . . . . . . . . . . . . . 7
American Council on Exercise
Advice for people with diabetes . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Executive Editor
Anne Underwood Advice for people with arthritis . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Copy Editor Advice for people with COPD . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Robin Netherton
Creative Director First steps: Starting a walking program . . . . . . . . . . . . . . 10
Judi Crouse Where to walk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Production Manager Types of walking . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Lori Wendin
How much is enough? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Photographer
Thomas MacDonald Technique . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Published by Harvard Medical School
Essential gear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
Gregory D. Curfman, MD, Editor in Chief Avoiding injuries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Patrick J. Skerrett, Executive Editor Safety tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
In association with
Belvoir Media Group, LLC, 535 Connecticut Avenue, Nor-
Walking workouts and more . . . . . . . . . . . . . . . . . . . . . . . 23
walk, CT 06854-1713. Robert Englander, Chairman and Walking warm-up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
CEO; Timothy H. Cole, Executive Vice President, Editorial 1. Easy walking workout . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
Director; Philip L. Penny, Chief Operating Officer; Greg
King, Executive Vice President, Marketing Director; Ron Goldberg, 2. Interval walking workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
Chief Financial Officer; Tom Canfield, Vice President, Circulation. 3. Walking workout with a resistance band . . . . . . . . . . . . . . . . . 30
Copyright © 2015 by Harvard University. Permission is required
to reproduce, in any manner, in whole or in part, the material
4. Nordic walking workout . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
contained herein. Submit reprint requests to: 5. Mindful walking workout . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
Harvard Health Publications Permissions Post-walk stretches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
10 Shattuck St., 2nd Floor, Boston, MA 02115
www.health.harvard.edu/permissions
Strength training for walkers . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
Phone: 617-432-2876 | Fax: 617-432-1506
Website Walking through the seasons . . . . . . . . . . . . . . . . . . . . . . 41
For the latest information and most up-to-date publication Walking in the winter . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
list, visit us online at www.health.harvard.edu.
Walking in the summer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
Customer Service Dress for success . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
For all subscription questions or problems (rates,
subscribing, address changes, billing problems), email
to [email protected], call 877- Walking for weight loss . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
649-9457 (toll-free), or write to Harvard Health Go faster . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
Publications, P.O. Box 9308, Big Sandy, TX 75755-9308.
Climb hills . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Ordering Special Health Reports
Harvard Medical School publishes Special Health Reports
Grab some poles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
on a wide range of topics. To order copies of this or other Take the stairs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
reports, please see the instructions at the back of this
report, or go to our website: www.health.harvard.edu.
Going the distance: Staying motivated . . . . . . . . . . . . . . . 49
For Licensing, Bulk Rates, or Corporate Sales:
Call 203-828-0349, or
Get support . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
email [email protected], Use a pedometer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
or visit www.harvardhealthcontent.com
Try apps to keep you motivated . . . . . . . . . . . . . . . . . . . . . . . . . 50
ISBN 978-1-61401-108-8 Sign up for an event . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
The goal of materials provided by Harvard Health Publications Be kind to yourself . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
is to interpret medical information for the general reader.
This report is not intended as a substitute for personal medical
advice, which should be obtained directly from a physician. Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
 Walking: An ideal form of exercise

T echnically, you started walking way back when you

were about a year old. And unless you have some
type of disability or condition that prevents you from
You can do it anywhere. Step out your front
door. Take a walk from where you work. You can
walk around areas that you frequent, such as the gro-
walking, you’re still doing it—as you have practically cery store, a shopping center, a place of worship, the
every day of your life. But most Americans don’t do library, the doctor’s office, the hair salon, or the homes
enough walking in the course of their daily lives to of friends and family. There are even indoor options,
reap the myriad of health benefits it has to offer. In such as malls, office buildings, hospitals, or airports.
this report, we’re going to focus on walking for health. You don’t need any special equipment. If you’re
This requires a more sustained effort, but it’s totally walking for exercise, it’s best to have a comfortable
doable—and the rewards are worth it. pair of shoes, preferably sneakers. But that’s it! While
Every year, more and more studies document there are some items of clothing and gear that can
the benefits of regular exercise. It can help prevent make walking more enjoyable (see “Walking through
or alleviate numerous health conditions, and unlike the seasons,” page 41), they are not essential.
prescription drugs—which always seem to have pro- It’s gentle on your knees—and the rest of your
hibitive lists of side effects—it has effects that are over- body. Unlike running, you keep one foot on the
whelmingly positive, such as improved mood, better ground at all times when you’re walking, making it a
sleep, and less stress. Some experts even claim that if low-impact, joint-friendly type of exercise. Not sur-
exercise could be bottled, it would be the most pre- prising, then, that walkers have a much lower risk of
scribed medicine. There are many forms of exercise, exercise-related injuries than runners—just 1% to 5%
of course. But because you have decades of experience for walkers, versus 20% to 70% for runners.
with walking, it’s the perfect way to ensure that you get
your daily dose. You can even socialize while doing it.
By opening up this report, you’ve already signaled It’s healthy
an interest in starting a regular walking program. In More than 2,400 years ago, Hippocrates said, “Walk-
this chapter, we’ll show you some of the reasons why ing is a man’s best medicine.” Today, there’s a lot
that is an excellent decision. of research to back up his statement. The Harvard
Nurses’ Health Study, which has been tracking the
health behaviors of more than 200,000 women for
It’s easy more than three decades, has shown that moderate
Have you ever resolved on New Year’s Day to start walking for an average of 30 minutes a day can lower
exercising more—only to find that you didn’t have the the risk of heart disease, stroke, and diabetes by 30%
time or couldn’t afford expensive lessons, classes, or to 40%, and the risk of breast cancer by 20% to 30%. If
gym fees? Maybe concerns about injuries kept you on you need more specific reasons to lace up your shoes
the sidelines. Walking could just be the way to keep and head out the door, here are a few.
your resolution. Here’s why. It protects your heart. Cardiovascular disease is
You already know how to do it. Just put one foot the leading cause of death in the United States, but in
in front of the other. There’s no learning curve like many cases, it is preventable. According to one study,
you would have if you took up a new activity, such as a third of all heart attacks and deaths due to heart dis-
Zumba or tennis. ease in middle-aged women could be avoided if the

2 Walking for Health w w w.h ealt h .ha r va r d.e du

 women simply walked for exercise. journal Health Education Research.
Harvard researchers followed more Those 4,000 steps are approximately
than 70,000 women ages 40 to 65 equivalent to two miles of walk-
for eight years and found that walk- ing—an amount that may also be
ers were less likely to die from heart enough to offset the increased risk
disease. Those who logged three or of dying from heart disease that
more hours a week (or 25 minutes people with diabetes have. Walking
a day) reduced their risk of dying at least one mile per day has been
by 35%. Even those who were sed- shown to cut that risk in half, based
entary at the beginning of the study on research from the University of
lowered their risk if they started California, San Diego.
walking during the study. So it’s It helps lower blood pressure.
never too late! High blood pressure is a primary
Walking is equally protective risk factor for heart disease and
in men, too, according to an analy- strokes, but walking is an effec-
Thinkstock

sis that looked at the results of 18 tive way to lower blood pressure,
studies involving a total of more Moderate walking for an average of 30 according to a review of 27 studies.
then 450,000 men and women. And minutes a day can lower your risk of heart While most of the study participants
for both sexes, just five-and-a-half disease, stroke, and diabetes by 30% to did not have high blood pressure,
miles a week (or three-quarters of 40%, without the side effects of pills. the research showed reductions of 5
a mile a day), even at a leisurely to 11 points in systolic blood pres-
2-mph pace (that means a mile in 30 minutes) offers sure (the first number in a reading) and 3 to 8 points
protection. At that easy pace, you have to walk about for diastolic pressure (the second number).
23 minutes a day to start reaping benefits. If you pick If your blood pressure is between 120/80 and
it up to a moderate 3 mph (a mile in 20 minutes), you 140/90—in the category considered “prehyperten-
can hit the goal with 15 minutes of walking a day. sive”—you might want to break up your walking
People who walked longer distances, walked at a faster throughout the day. In a study from Arizona State
pace, or did both enjoyed the greatest protection. University, 11 prehypertensive adults either walked
It helps stave off diabetes. Inactivity promotes briskly for 30 minutes every afternoon or did three
type 2 diabetes. Working your muscles more often and 10-minute walks—one each in the morning, after-
making them work harder improves their ability to use noon, and evening—for a total of 30 minutes a day.
insulin and absorb blood sugar (glucose). This puts While both regimens lowered blood pressure, mul-
less stress on your insulin-making cells. Findings from tiple short walks resulted in a lower average blood
the Nurses’ Health Study and the Health Profession- pressure over 24 hours and reduced the number of
als Follow-up Study suggest that walking briskly for spikes throughout the day, compared with taking one
a half-hour every day reduces the risk of developing longer walk.
type 2 diabetes by 30%. For those already at risk, doing It reduces falls and fractures. When you were
shorter bursts of walking throughout the day may be a kid, a broken bone was an opportunity for all your
even more effective. One study found that a 15-min- friends to sign your cast, but as you age, falling and
ute walk immediately after every meal provided better breaking a bone can be a serious problem. Among
blood sugar regulation than a single daily 45-minute older adults, falls are the leading cause of both nonfa-
morning walk. If you already have diabetes, increasing tal and fatal injuries. One out of five people who suf-
activity throughout the day by 4,000 steps or more can fer a hip fracture from a fall dies within a year. While
improve levels of HbA1c, a highly sensitive marker the statistics are frightening, they are not a reason to
of blood sugar, according to a study published in the hunker down on the sofa to avoid a fall. Staying active

ww w. h ealt h . h ar v ar d . e du Walking for Health 3

 cancer. In 2013, an American Cancer Society study of
Myth : Walking doesn’t count as exercise more than 70,000 women zeroed in on walking in par-
Despite all the benefits that have been associated with ticular. The results showed that women who walked
walking, many people—even walking fans—too often seven or more hours a week had a 14% lower risk of
think that they have to be sweating or huffing and puffing
developing breast cancer than those who walked three
for an activity to count as a workout. That simply isn’t the
case. Take for instance the National Runners’ and Walk- or fewer hours a week. And walking provided protec-
ers’ Health Studies. Researchers at the Lawrence Berkeley tion even if women were overweight, used supple-
National Laboratory in Berkeley, Calif., have been tracking mental hormones, or had other risk factors.
about 150,000 walkers and runners since the 1990s. In
If you’ve been diagnosed with breast cancer, walk-
one of their latest studies, they found that when walk-
ers and runners burned an equal number of calories from ing has other benefits. It can help you to feel less anx-
their workouts, they received similar health benefits over ious and fatigued, a common side effect of treatments.
six years. Walkers and runners reduced their risk of high It can also reduce your risk of a recurrence and death.
blood pressure, diabetes, and heart disease by similar lev- Women who walked three to five hours a week at
els. When assessing risk for high cholesterol, the research-
ers found that walkers actually had a slightly greater
about 3 mph after receiving a breast cancer diagnosis
reduction in risk. were up to 40% less likely to suffer a negative outcome,
In the Nurses’ Health Study, researchers assessed more
according to a Harvard study of about 3,000 women.
than 72,000 women over eight years and drew similar It helps tame a sweet tooth. If you’re a self-pro-
conclusions. The women who walked the most—three claimed chocoholic, start walking! A 15-minute walk
or more hours per week at a brisk pace—were 35% less has been shown to curb cravings for chocolate, accord-
likely to suffer a coronary event such as a heart attack.
ing to a study from the University of Exeter in the
The risk reduction was similar to that seen in women who
did more vigorous forms of exercise, such as running. United Kingdom. Another study from the same group
found that walking for 15 minutes can also reduce the
So next time you go out for a walk, you can be confident
that it counts as exercise, and that even if you don’t break amount of chocolate you eat in stressful situations.
a sweat, your body is benefiting. People who sat quietly before performing a stressful
task with a bowl of chocolates nearby ate almost twice
as much candy as those who walked. And the latest
keeps your muscles strong and flexible so you’ll be less research confirms that walking can reduce cravings
likely to take a spill. And weight-bearing activities like and intake of a variety of sugary snacks.
walking will keep your bones stronger so you’ll be less It improves sleep. A 45-minute morning walk
likely to break one if you do fall. The Nurses’ Health may help you fall asleep faster when bedtime comes,
Study found that women who walked at least four according to research published in the journal Sleep.
hours a week (35 minutes a day) had a 41% lower risk During the yearlong study, researchers found that
of sustaining a hip fracture compared with women postmenopausal women who took five or more morn-
who walked less than an hour a week. ing walks a week fell asleep faster than those who
It counteracts the effects of weight-promoting took fewer morning walks or those who walked in
genes. Harvard researchers looked at 32 obesity-pro- the afternoon. However, if you have insomnia, it may
moting genes in more than 12,000 men and women to take awhile for your sleep to improve. In a small study
determine how much these genes contribute to body from Northwestern University, researchers found that
weight. Then they examined the people’s exercise hab- exercising during the day did not affect that night’s
its and found that in men and women who walked sleep for women (average age of 61) with insomnia.
briskly for about an hour a day, the genetic effect was But after 16 weeks of walking for 30 minutes three
cut in half. times a week, the women were sleeping an average of
It reduces the risk of developing breast cancer. 46 minutes longer a night.
More than 70 observational studies have found that It sharpens your thinking. Walking five miles
physically active women have a lower risk for breast a week helps maintain brain volume and reduces

4 Walking for Health w w w.h ealt h .ha r va r d.e du

memory problems in people who have mild cogni- It boosts your mood. Anyone who’s taken a walk
tive impairment or Alzheimer’s disease, according when feeling blue knows that it’s a great on-the-spot
to a 10-year study from the University of Pittsburgh. mood booster—and studies support this. But even for
(A decline in brain volume means that brain cells are more serious depression, walking is a viable remedy.
dying.) Even healthy adults benefited if they walked In fact, it can be just as effective as drugs, according
six miles a week. to a study published in the journal Psychosomatic
In particular, the hippocampus—a section of the Medicine. When researchers prescribed either an
brain that’s crucial to memory—normally shrinks antidepressant or 30 minutes of walking or jogging
by 1% to 2% a year in older adults without cogni- three times a week to a group of men and women
tive impairment. In a study related to the one above, diagnosed with major depression, they observed sim-
researchers found that walking six miles a week for a ilar improvements in both groups.
year not only offset the shrinkage, it actually increased Walking can even help in tough-to-treat cases. In
hippocampal volume by 2%. a study of people whose depression appeared resis-
Walking also appears to enhance brain connectiv- tant to medications, researchers in Portugal found
ity so a person is better at planning, prioritizing, strat- that combining drug treatment with walking pro-
egizing, and multitasking. When 65 sedentary people, duced results. Participants walked 30 to 45 minutes
ages 59 to 80, walked for 40 minutes three times a five days a week. After 12 weeks, 26% no longer had
week for a year, brain scans showed greater connectiv- symptoms, and an additional 21% of them showed
ity, according to a University of Illinois study. improvement.

“Sitting disease”—and why walking is the cure

S tand up for your health. We mean that literally. Our society

is by and large a sedentary one, where people spend far
more time sitting than they did in previous generations—an
exercise isn’t enough to counteract all the bodily harm that
too much bottom time wreaks. What matters just as much is
what you do in all those long hours in between.
average of 13 hours a day versus three in a true agricultural
The benefits of sitting less are so compelling that two years
society—and that’s a problem. The latest research shows
ago, the American Medical Association issued a recommenda-
that too much sitting may be more dangerous than smoking.
tion encouraging employers to offer alternatives to sitting,
It is now associated with 34 chronic diseases or conditions,
such as standing or treadmill desks. But you don’t have to
including heart disease, diabetes, some types of cancer, back
pain, depression, and possibly even premature death, accord- invest in a standing desk to reap the benefits of getting out
ing to 18 studies that involved over 800,000 people in the of your chair. Simply add short walks throughout your day.
past 16 years. In one study, taking a 15-minute stroll after meals lowered
blood glucose levels, while remaining sedentary was associ-
How can something that seems so safe cause so many prob- ated with sharp spikes in glucose.
lems? The human body is designed for activity. When muscles
are inactive, they don’t take up glucose from the bloodstream Here are some more ways to increase activity:
as efficiently. Blood pressure rises. Sleep suffers. • Set your watch or computer alarm every hour as a reminder
There are even changes on the cellular level. A key gene to get up and move around a little.
(called lipid phosphate phosphatase-1, or LPP1) that helps • Take phone calls standing up.
prevent blood clotting and chronic, low-grade inflammation • Get up and do a few exercises or just move around during
functions optimally when you engage in regular exercise. TV commercials.
Spending too many hours in chairs suppresses the gene to the
point that even daily workouts don’t have an effect on it. One • Skip drive-throughs.
study of healthy people in their 20s found that after just three • Park far away from entrances.
consecutive hours of sitting, there were changes in arteries of • Take the stairs instead of elevators and escalators.
the same type that may contribute to heart disease. However,
those who stood up and moved around for just five minutes For more on the benefits of routine physical activity, see
an hour prevented these changes. Even 30 minutes of daily “Everyday walking,” page 12.

ww w. h ealt h . h ar v ar d . e du Walking for Health 5

 It eases joint pain. Walking lubricates
Studies show that spending time in parks
joints and strengthens the surrounding mus-
or near water can boost your mood.
cles to keep them healthy. Studies have shown
that walking five to six miles a week may even
protect you from developing osteoarthritis,
a degenerative condition of the joints that
causes joint pain, swelling, stiffness, and weak-
ness. Knees and hips are the most commonly
affected joints.
If you have osteoarthritis, getting up and

Thinkstock
moving around is probably the last thing that
you want to do when your joints hurt. But
research shows that walking can actually reduce
pain. Walking also reduces the risk of becoming dis- to catch up or get to know someone better. And if you
abled if you have arthritis. Working up to 150 minutes need to have a tough conversation with someone, try
of walking a week seems to offer the most benefit. doing it while walking. Striding side by side can make
It improves immune function. Walking can discussions easier because you’re more relaxed than
boost your immunity and protect you during cold when you’re sitting face to face.
and flu season. During a 12-week study of 1,002 men You can get “me” time. Heading out by yourself
and women, Appalachian State University research- can be a good way to escape the demands and expec-
ers found that walkers stayed the healthiest. Those tations that occupy much of your time. As you stroll,
who logged at least 20 minutes a day, five times a you can clear your head, relax, and reflect. It can be
week, experienced 43% fewer sick days than those valuable, quiet “me” time, allowing you to return
who exercised once a week or less. And if they did refreshed. Or, you can take along an iPod and listen to
get sick, it was for a shorter duration, and symptoms music or podcasts that you don’t seem to find the time
were milder. for during the day.
It can lengthen your life. How would you like You can enjoy a dose of nature. Studies show
to increase your life expectancy by three-and-a-half that spending time in parks or near water can boost
years? All it takes is 30 minutes of walking five days your mood. Walking is a great way to get out in nature.
a week, according to research that reviewed the find- You can gain a new perspective. If you always
ings of six studies that, together, involved more than drive through your downtown area, park your car one
650,000 people. As little as 15 minutes a day resulted day and stroll instead. The world is different when you
in almost two extra years. Work up to an hour a day, view it at 3 mph instead of 25 or 30 mph. You might
and you could live more than four years longer. And discover an interesting shop, observe intricate archi-
with all the other benefits of walking, those extra years tecture, or meet a friendly person. Walk around your
are likely to be very good ones. neighborhood and strike up conversations with your
neighbors. You might even pick up landscaping ideas.
You can be more creative. Stanford University
It’s fun researchers found that people generated twice as many
To some people, exercise feels like drudgery. With creative responses to problems when walking com-
walking, however, you can pamper yourself in mul- pared with sitting. And the creative juices continued
tiple ways. to flow even when they sat down after their walk—
You can do it with others. Invite family, friends, another good reason to take a walking break during
or co-workers to join you for a walk. It’s a great way the workday.

6 Walking for Health w w w.h ealt h .ha r va r d.e du

 Should you check with your doctor first?

W ithout a doubt, physical activity can help you

live a longer, healthier, and more productive life.
Almost any healthy person can safely take up walk-
When to call your doctor immediately
Whenever you perform any exercise, including walking,
it’s safest to stop and call your doctor for advice if you
ing. But it’s wise to talk to a doctor if you have any
experience any of these symptoms:
questions about your health or if you plan to do more
✔ upper-body discomfort, including chest pain, aching,
strenuous activity, such as interval walking (see page burning, tightness, or a feeling of fullness
28)—especially if you haven’t been active recently. ✔ faintness or loss of consciousness
Definitely speak to a doctor if you have any injuries ✔ wheezing or shortness of breath that takes more
or a chronic or unstable health condition—for example, than five minutes to go away
heart disease (or several risk factors for it), a respiratory ✔ pain in bones or joints.
ailment (such as asthma), high blood pressure, joint or Persistent or intense muscle pain that starts during a
bone disease (including osteoporosis), a neurological workout or right afterward, or muscle soreness that
illness, or diabetes. Also consult your doctor if you sus- persists more than one to two weeks, also merits a call
pect you may have an illness that would interfere with to your doctor. (By contrast, delayed muscle soreness
that starts 12 to 48 hours after a workout and gradually
an exercise program or if you have been experiencing
abates is normal.) You should also call your doctor if the
any symptoms such as chest pain, shortness of breath, routine you’ve been doing for a while without discomfort
or dizziness. The Physical Activity Readiness Ques- starts to cause you pain.
tionnaire (PAR-Q), a tool developed by the Canadian Ask your doctor whether any other warning signs specific
Society for Exercise Physiology, can help you deter- to your health history warrant a call.
mine whether you should talk to your doctor before
embarking on, or ramping up, any fitness program.
You can find it at www.health.harvard.edu/PAR-Q
www.health.harvard.edu/PAR-Q. The activities, though some precautions may be in order.
basic form covers people ages 15 to 69. If you are older For example, if you have certain bone or joint diseases,
than that, check with your doctor. you may need to avoid very fast walking.
If you do need to speak to a doctor, bring, fax, or
email descriptions of the exercises you plan to do and
ask if you can safely undertake them. Your doctor may Advice for people with heart
feel your selections are fine, or might wish to modify conditions
certain moves or suggest substitutions. If you’ve suffered a heart attack or been diagnosed
If necessary, your doctor can refer you to a physiat- with heart disease, not only is walking permissible,
rist (a physician who specializes in physical medicine but it’s a must for a longer, healthier life. Even people
and rehabilitation), a physical therapist, or another with heart failure may benefit from supervised, mod-
specialist for evaluation. These professionals can tailor erate exercise. If you have heart failure, ask your doc-
an exercise prescription to enhance recovery after sur- tor to recommend a cardiac rehabilitation program
gery or injuries, or to work around chronic problems with a supervised exercise component, or see if there
that interfere with exercise by sparking pain or limit- is one at a local hospital, so you can safely reap the
ing movements. They can also tell you whether certain benefits of exercise. Such supervised exercise is par-
types of exercises will be helpful or harmful given your ticularly helpful for anyone with heart disease who
situation. Usually, you’ll be able to find safe, enjoyable has not been active for a considerable time.

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 Whether you walk on your own or with supervi- after exercising, carefully monitor your blood sugar
sion, plan to start slowly and work gradually toward level. You may need to adjust your diet or (if you take
better fitness—and follow these safety tips. insulin) your insulin doses. Once you have the go-
• Remember always to warm up at the beginning of ahead, follow these safety tips:
a walk. Five minutes of easy walking prepares your • Keep carbohydrates like hard candy or glucose tab-
muscles and heart for exercise. Also cool down lets with you when you exercise in case your blood
afterward by slowing your pace. sugar drops precipitously (hypoglycemia). Signs of
• Don’t push through fatigue. If you feel tired or have hypoglycemia include sweating, trembling, dizzi-
any heart symptoms, stop. ness, hunger, and confusion.
• Be smart in the heat. Exercise in the morning or • Drink sufficient water during and after exercise.
evening when temperatures aren’t so high. You’ll • Wear a diabetes bracelet or ID tag, and carry
stay cooler if you wear lightweight, light-colored phone numbers in case an emergency arises while
clothes made of fabrics that wick away sweat. (For you’re exercising.
more on safety during hot weather, see “Walking in
the summer,” page 43.)
• When it is cold, warm up indoors to reduce stress Advice for people with arthritis
on your heart. Then, when you do go outside, cover Here’s a dilemma: the pain, soreness, and disability trig-
your nose and mouth to warm icy air. (For more, gered by arthritis may make it hard to be active. Yet
see “Walking in the winter,” page 41.) exercise, such as walking, can actually reduce pain and
• Plan ahead. Walk in an indoor shopping mall if it is stiffness, while strengthening muscles that help sup-
too cold, too snowy, or too hot to exercise outside. port and protect joints. Discuss options with your doc-
Talk to your doctor about any additional modifica- tor, particularly if you haven’t been exercising. If you
tions you should make during extreme weather. have trouble walking, a physiatrist, physical therapist,
or personal trainer with experience in working with
people who have arthritis can help you choose bracing
Advice for people with diabetes or adaptive equipment (see “Assistive devices,” page 9).
Regular walking helps regulate blood sugar by burn- To make walking easier, try these tips:
ing calories in the form of glucose and making your • Schedule walks for times of the day when you are
body more sensitive to insulin. Once you start walk- least likely to experience inflammation and pain.
ing regularly, you may find you need to use less insu- Avoid exercising when stiffness is at its worst.
lin or that your doctor can reduce the dosage of your • Before walking, apply heat to sore joints or take a
diabetes medication. You’ll also protect your heart and warm shower or bath. After walking, cold packs
brain. You do need to take certain precautions when may be helpful.
walking for exercise, though, especially if you use • Warm up by walking at a slower pace than normal.
insulin injections to help manage your diabetes. You might also want to try our warm-up exercises
According to the American Diabetes Association, (see “Walking warm-up,” page 24). Remember to
you should get the go-ahead from your doctor before use slow movements during your warm-up and
starting a new exercise program. Your physician can gradually extend your range of motion.
offer advice after checking your heart, blood vessels, • Progress slowly, and cut back on activity if your
eyes, kidneys, nervous system, and feet. For example, joints become warm, red, or painful. Work with your
you may need special footwear to protect your feet. doctor to find and eliminate the cause of the pain.
Also talk to your health care team about maintain- • Listen to your body. Never force a movement if
ing safe levels of blood sugar during and after activity. you’re experiencing sharp pain or more discomfort
You’ll need to schedule eating and exercise sessions than usual in a joint.
properly to keep blood sugar levels steady. Before and • If you have rheumatoid arthritis, balance rest and

8 Walking for Health w w w.h ealt h .ha r va r d.e du

 exercise carefully: rest more to reduce inflamma-
Assistive devices
tion, pain, and fatigue when your condition flares
up, and exercise more when it calms down. Short Canes, walkers, and walking poles are assistive devices that
may help alleviate pain or steady your balance so you can walk
rest breaks tend to help more than long periods
more. While you might feel uncomfortable or embarrassed
spent in bed. using them, the alternative—walking less—will only make
• Exercise within a comfortable range of motion. If your condition worse, leading to more health problems and
an exercise or movement causes significant pain, pain due to inactivity. Here are some devices that might help.
stop doing it! Discuss your options with a certified Cane. A cane takes some of the weight off of painful areas of
trainer or physical therapist. the body and can be helpful for a variety of problems, such as
joint or muscle pain. It can also be helpful if you have prob-
lems with balance.
Hiking poles. Also known as trekking poles, these work like
Advice for people with COPD canes but look sportier, so you may feel more comfortable us-
Doctors used to think that people with chronic ing them. In fact, some people without any pain or balance is-
obstructive pulmonary disease (COPD) had little sues use a related type of pole, called Nordic walking poles, to
get more out of their walks (see “Hiking,” page 14, and “Nor-
hope of improvement beyond the modest benefits
dic walking,” page 14). Poles can help with balance problems
of medication and oxygen therapy. But research and by giving you two more points of contact on the ground. They
experience have shown otherwise. Whether your con- may also help with joint pain by taking pressure off of your
dition is moderate or advanced, if you continue to joints. And because you are using two of them, you maintain a
more normal arm swing and gait pattern. If you need to carry
have breathlessness and other symptoms even when
anything, though, you’ll have to use a backpack.
you are using medication, chances are you will ben-
Rolling walker. This provides greater support to take weight
efit from exercise. Check with your doctor, however, off the spine and joints because of its wider base. It can also
before you embark on a new program. The best place help people with conditions like spinal stenosis to maintain
to start is with pulmonary rehabilitation, a multifac- postures that make walking more comfortable. The small wheels,
eted program of exercise, breathing retraining, educa- however, are better suited for indoor walking.
tion, and other therapies that can help you feel better Rollator. This device is similar to a rolling walker with bigger,
more rugged wheels, making it a good choice for outdoor
and carry out day-to-day activities with greater ease
strolling. Most also have a pouch or basket for carrying things
and independence. Walking is a great activity to com- and a seat so you can take a break anytime you get tired.
plement pulmonary rehabilitation. Here’s some advice While you don’t need a doctor’s prescription to get this gear,
to make walking with COPD easier and safer. it’s still a good idea to see a doctor about your problem. There
• Start with short walks at an easy pace. Stop and rest may be other options that offer even greater improvements.
for two to three minutes whenever you are short of For example, the unloader, a specialized knee brace, can relieve
pain for people with severe osteoarthritis. Orthotics for foot
breath. pain are another example. While over-the-counter shoe inserts
• Choose flat routes instead of hilly ones to keep the may help some people, others may require custom-made ones
intensity low. from a doctor. So don’t suffer alone and become less active.
• Inhale through your nose, keeping your mouth Talk to your doctor when you experience pain, discomfort, or
anything else that interferes with your ability to walk.
closed, to warm and filter the air.
• Exhale slowly and gently through pursed lips to
improve lung action.
• Remember to always warm up at the beginning of • Because your blood levels of oxygen may fall with
a walk. Cool down afterward by slowing your pace. exertion, ask your doctor or rehabilitation specialist
• Avoid walking in areas with a lot of air pollution and if you need to take along supplemental oxygen.
on days when air quality alerts are issued. For those • If you need assistance walking, try an assistive device
days, choose indoor options (see page 11). (see above). In a recent study, people with COPD
• Seek out indoor options when it is very cold or hot could walk farther and longer using a rollator than
and humid outside. they could when walking unaided.

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 First steps: Starting a walking program

Y ou’ve been walking for years. If you have kids, you

helped them learn to do it. So what in the world
don’t you know about walking? When you start walk-
Wind resistance and varied terrain (unpaved roads,
rocky trails, slopes that go uphill and down) also chal-
lenge your body in new ways to enhance benefits and
ing for health, you may find there are actually a lot of boost calorie burn. In most communities, there are
points you’ve never considered. Where do you walk, lots of outdoor options.
if your neighborhood doesn’t have sidewalks? How Neighborhood. Just step out your front door. You
do you find a good pair of walking shoes? What is can’t beat that for convenience. Unfortunately, not all
proper walking technique? How much walking time neighborhoods are walker-friendly. You’ll be safest
should you aim for? This chapter will address these walking on sidewalks. If you live in an area without
questions and more. sidewalks, you should walk there only if there is little
traffic and a decent shoulder along the road. If you are
on the side of the road, walk against the traffic—not
Where to walk with it—so you can see cars coming toward you (see
The beauty of walking is that you can do it practically “Safety tips,” page 21). If it’s not safe to walk near your
anywhere. Where you walk is a matter of personal home, consider walking in a neighborhood near your
preference and safety. Some people enjoy the fresh air office or other locations that you frequent, like the
and scenery of outdoor walking, while others prefer grocery store or a family member’s or friend’s home.
the climate control and safety of walking indoors on Downtown. If your community or a nearby one
a treadmill or at a mall. You’ll be more likely to stick has a downtown area, explore it on foot. You can win-
with a walking routine if you walk dow-shop along the way or admire
in an environment that is pleasant the architecture. Downtowns are
and convenient. Whatever your a good place to walk because they
preference, don’t get stuck in the usually have sidewalks and cross-
rut of always walking in the same walks to help keep you safe. If there
location. A change of venue can are a lot of stores and restaurants
prevent boredom and make your in the area, the sidewalks will usu-
walks more interesting. ally be cleared of snow and ice in
No matter what your prefer- winter. And these establishments
ence is, the most important thing offer refuge if you get caught in
is that you walk consistently. the rain. Depending upon the time
Keeping these alternatives in of day and the popularity of your
mind can help you stay on track. downtown, the sidewalks might
be crowded. If you’re just look-
Outdoor options ing to do some leisurely strolling,
Thinkstock

Studies show that walking out- this probably won’t be a problem.

side enhances the mood-boosting Downtowns are good places to walk because Simply go with the flow and stay
effect of a walk, lowers levels of they usually have sidewalks and crosswalks to to the right as you walk, to avoid
the stress hormone cortisol, and help keep you safe. If sidewalks are crowded bumping into others. If you want
motivates people to walk more. at midday, try walking before stores open. to take a more vigorous walk, it’s

10 Walking for Health w w w.h ealt h .ha r va r d.e du

best to pick a time of day when the downtown area Here are a variety of indoor options that can help
isn’t as busy, such as before stores open in the morn- make it easier for you to keep up your walking year
ing. Be careful of obstacles such as light posts or sign round. Remember that consistency is key.
poles. Keep your eyes forward and scan your environ- Malls. While you could walk around a mall any-
ment for potential dangers. And don’t text or check time it’s open, arriving early, before the crowds, is
your email on your cellphone while walking—many the best way to get a good cardio workout. Check the
distracted walkers have ended up walking into poles. hours at your local malls. Some have walking pro-
Open-air shopping complexes. Similar to down- grams and will let you in before the stores open, so
towns, these areas usually offer sidewalks and cross- you don’t have to dodge shoppers. And the camarade-
walks, and they are usually cleared if there’s snow or rie you find with these programs will motivate you to
ice. They also offer the shelter and the distraction of come every week. If your mall has multiple floors, take
shops and restaurants. Some open-air malls even advantage of the stairs. Alternate walking laps with
pipe in music. During store hours, leisurely strolling some stair climbs to kick up your calorie burn and
is best for these areas; however, before or after hours, tone your legs and gluteal muscles faster. And don’t
when crowds thin, you can pick up the speed for a forget to park as far away from the entrance as is safe,
heart-pounding workout without having to weave in to rack up more steps.
between people. Other indoor walking routes. You can log miles
Parks and trails. Studies show that people walk in a variety of locations, such as hospitals, airports,
more if they live near parks or trails. These can vary office buildings, churches, or schools. Some of these
greatly, ranging from flat paved or packed dirt paths locations, such as the office building where you work
to steeper gravel or rocky trails. They can stretch for or the apartment building where you live, may be
less than a mile to hundreds of miles. If a leisurely more conducive to short walks throughout the day.
walk is what you’re after, stick to level or gently roll- Some even mark paths and post distances.
ing paths and avoid rocky terrain. Want to go for a Your living room—or any other room in your
speed walk? Paved or packed dirt paths are best. Trails house. Simply stepping in place will burn calories—
with a steeper incline let you get a more vigorous trek about 250 in an hour if you weigh 180 pounds. Try
without having to pick up your pace. Check with your doing it while you watch your favorite TV show. Even
local recreation department to find trails and walking if you step during the commercials only, you can burn
paths in your area, or check the online trail guide from about 150 calories during a typical hour-long show.
the Rails-to-Trails Conservancy at www.traillink.com. Do speed laps around your house and climb stairs to
Tracks. You can usually find these at schools, but boost your calorie burn even higher. For a more for-
some parks offer them as well. Track surfaces vary mal walking-based workout, try one of these:
from cinders or asphalt to synthetic materials like • A walking workout DVD is similar to a cardio exer-
rubber or polyurethane. While some people may find cise DVD, but the moves are more basic. You’ll do
going around and around an oval to be boring, oth- things like marching in place and walking forward
ers like having a smooth flat surface, no traffic, and a and backward, and add knee lifts, kicks, and side
measured distance. Many tracks are a quarter-mile, so stepping for variety. The music and enthusiastic
four laps would be a mile. instructors make walking in place more fun. You
can find a variety of walking DVDs for sale online.
Indoor options • If you have the money and space for a treadmill,
When it’s icy, too hot, or too dark, it may not be safe there’s no excuse for not walking. You can walk any
to walk outside. Your outdoor options may also be time of the day and in any kind of weather. Tread-
limited if you live in an area with heavy traffic and mills are a good option if watching TV or reading
no sidewalks. But don’t worry. There are indoor alter- while you walk will help you to exercise consis-
natives for walking—even right in your living room. tently. Just be careful that the distraction doesn’t

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 What if your neighborhood isn’t walkable?

P eople who live in communities where they can walk to

stores and restaurants do more walking. This puts people
in nonwalkable areas at a disadvantage, as far as walking is
concerned. But even if your community is not walker-friendly,
you can usually find walkable pockets. To discover them, start
thinking about the places you go, and see if you can walk
anywhere from those places. So instead of driving to the
garden center for a watering can, then driving to Barnes and
Noble for some books, and then getting back in your car to
drive to Panera for lunch, make a shopping center with all of
these stores your destination. Park your car in a central area
and walk from store to store. If you have too many purchases,
drop them off at your car in between—taking extra steps is a
good thing! If there’s a destination that you frequent such as
a doctor’s office, hair salon, or bank, look to see what other Even if your neighborhood has no sidewalks, you can find
destinations are within a radius of a half-mile to a mile. You places to walk. One easy way is to group errands, so that you
might find that when you go to the hair salon, you could also walk from one store to another instead of driving.
walk to the bank and post office.
Grouping errands in this way gets you out of your car. That environment and good for your budget, too, since you’ll save
means less sitting time (see “‘Sitting disease’—and why money on gas. And when more people are out walking in an
walking is the cure,” page 5), which is good for your heart area, crime rates go down. Plus, it’s a chance to meet and
and your waistline. Driving your car less is also good for the interact with new people.

slow you down—or trip you up. If you’re motivated Types of walking
by seeing your progress, a treadmill lets you eas- All walks are good for you. But there’s more than one
ily track your speed and distance. You also get to way to walk. Depending upon your goals, you may
control the incline, climbing steep hills or whizzing need to try a different type of walking. Here is an over-
along flat stretches. Preprogrammed workouts that view of different styles of walking and how each may
automatically adjust the speed and incline for you benefit you.
offer new challenges and keep walking interesting. Everyday walking. This is ambling around your
For a safe treadmill workout, familiarize yourself house or place of work, walking to and from your car,
with the controls before you hop on. Then, stand strolling around shopping, or any other incidental
on the side rails as the belt starts moving. While activities that require a little bit of walking. Up until
the belt is moving at a slow speed, step onto it and recently, these short bursts of walking were pretty
begin walking. You should aim to walk without much ignored by physical activity researchers. But
holding on to the side rails even if that means going 15 years ago, Mayo Clinic researchers started to track
at a slower pace; you’ll get a more effective workout this type of movement using underwear outfitted with
if you stand tall and swing your arms. motion sensors. They found that obese people sat
A gym or fitness center. If a personal treadmill two-and-a-half hours more and expended 350 fewer
isn’t an option, you might want to consider joining a calories a day than lean people who lived in similar
fitness center to have access to a treadmill, especially environments and had similar diets and jobs. The dif-
during seasons when walking outdoors may be diffi- ference was how often the lean workers got up from
cult in your area. Before you sign up, make sure to visit their desks and walked around during the day.
the facility at the times you plan to work out. You want Another Mayo Clinic study demonstrated that
to make sure that all of the treadmills aren’t taken. this incidental activity (formally known as non-exer-

12 Walking for Health w w w.h ealt h .ha r va r d.e du

cise activity thermogenesis, or NEAT) could prevent also be categorized as fitness walking. If you’re looking
weight gain, even when food intake was increased. to become fitter, lose weight, or improve cholesterol,
When a group of people were fed an extra 1,000 calo- glucose, or blood pressure, this is the type of walking
ries a day, some of them naturally became more active you should be doing most often.
throughout their day and avoided gaining weight. Interval walking. For this type of walk, you alter-
Those who didn’t compensate by moving around nate fast walking for short periods of time with equal
more put on pounds. or longer intervals of slower or moderate-paced walk-
Other studies have found that even for avid exer- ing to recover. High-intensity interval training has
cisers, being active throughout the day is essential for been used for decades by elite athletes to gain a com-
good health (see “‘Sitting disease’—and why walking is petitive edge, but recent studies show it’s beneficial for
the cure,” page 5). all levels of exercisers. If you walk at the same pace day
To know if you’re getting enough everyday activ- after day, your body becomes accustomed to that level
ity, strap on a pedometer and see how many steps you of activity, and benefits such as weight loss and cardio
take throughout the day, minus any structured walks improvements start to plateau. Intervals are a fun, easy
for exercise or other types of workouts. way to get you out of your comfort zone for just a little
• Less than 5,000 steps a day = sedentary while—plus you’ll burn more calories and get fitter
• 5,000 to 7,499 steps a day = low activity faster. Intervals are also a good solution to the com-
• 7,500 to 9,999 steps a day = somewhat active mon “I don’t have time to exercise” excuse, since you
If you find that you’re not as active as you should can accomplish more in less time.
be throughout the day, gradually build up to at least Most interval routines are based on time—speed up
7,500 steps a day by adding 1,000 to 2,000 steps to for 30 or 60 seconds, then recover for one or two min-
your daily total each week until you reach your goal. utes. You can do fast intervals for as little as eight sec-
If you’re like most people, you will need to add struc- onds or up to four minutes, then recover for an equal
tured walks (either leisure or fitness type; see below) or longer length of time. Some interval workouts, such
to hit the 10,000-step goal that is often recommended as Tabata, an interval workout designed by a Japanese
for health benefits. Even higher step counts—around researcher, actually have a shorter recovery—20 sec-
12,000—are recommended for weight loss. onds at high intensity with 10-second recovery bouts. If
Leisure walking. Strolling while chatting with you don’t like to watch your watch while you’re walking,
a friend or walking the dog are examples of leisure try one of these methods to create intervals:
walking. Even window-shopping, if you’re not starting • Use landmarks: walk fast for one block or past two
and stopping too much, could be considered leisure mailboxes, and then go slowly for two blocks or
walking. When you’re walking leisurely or strolling, four mailboxes.
you’re relaxed and moving easily. Your effort is light • Count steps: walk fast for 25 steps, then recover for
enough that you’d be able to sing while you walked. A 75 steps. Some people like the focus and medita-
walk at this level of intensity is great for socializing or tive effect of counting.
just relaxing. • Let music guide your workout: walk fast for one
Fitness walking. This type of walking is faster song, and then ease up for two songs. If you’re
and more purposeful. Fitness walking can be done outdoors, keep the volume low and use only one
at a variety of levels, but basically it’s a brisk pace earbud.
(see “How fast is brisk?” on page 28). You should be • If you’re on a treadmill, use mileage: speed up for
breathing harder and your heart beating faster, but one-tenth of a mile, and then recover for four-
you should still be able to speak in complete sentences. tenths of a mile.
Studies show that if you consciously think, “I’m going • Walk on hilly terrain. This provides natural inter-
to walk briskly,” you will hit the right stride. Power or vals, as you push yourself to climb and then
speed walking, which is done at a faster pace, would recover on the downhill.

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 No matter how you do it, adding some intensity
bursts to your walk will speed up your results and
keep your workouts interesting.
Hiking. This is simply walking in the woods or
some other natural setting. Instead of pavement, the
trail could be dirt, gravel, or even rocks. As with other
types of walking, there are different levels of diffi-
culty—from level, well-groomed trails to steep, rocky
routes marked with trail blazes that require more
attention to ensure you stay on the right path. Many Originally from
hiking trails require that you drive to them, and most Finland, Nordic
walking is gradually
people will spend longer periods of time hiking than
gaining popularity
going for a typical walk. Many will bring food and in this country, too.
stop at scenic spots for breaks. Because of the terrain, One advantage is
the pace tends to be more leisurely, but obstacles and that it gives you

Thinkstock
elevation can still make some hikes vigorous. more of an upper-
If you have any hip or knee problems, using a pair body workout.
of hiking or trekking poles (see “Assistive devices,”
page 9) may be helpful, especially on downhills. While enable you to engage your upper body more. And
uphill climbs challenge your cardiovascular system, the tips are designed more for speed and a workout,
walking down hills is harder on muscles and joints, not stability. Interest in Nordic walking is growing
and the force on your knees is three or four times more slowly in the United States than in Europe, but
greater than when you’re walking on level ground. there are signs that it is becoming more popular. For
Poles may make your hikes more enjoyable, too, by example, the Portland (Oregon) Half Marathon has
improving your posture, helping with stability, and a Nordic walking division. There are a wide variety
reducing your risk of an injury such as a broken ankle, of poles, some adjustable and some not. Some of the
according to research. And you may feel better the companies that make the poles also recommend their
next day. British researchers had 19 novice hikers own techniques for using them.
with poles and another 18 without poles complete a Mindful walking. By taking a mindful walk, you
seven-mile hike that included a 3,400-foot climb and get the benefits of meditation without having to sit
descent. Afterward, the hikers with poles reported less still. There are a variety of ways to do it, from sim-
muscle soreness and recovered faster. ply walking with more awareness to following a more
Nordic walking. With its origins in Finland, this structured routine. Unlike many other types of walk-
type of walking—also called pole walking—uses two ing, the goal is not to go faster or get a better workout.
poles that resemble ski or hiking poles. Nordic walk- The focus is on calming down, reducing stress, and
ing is usually done on fairly level terrain, and it’s dif- relaxing. Walking with awareness means paying more
ferent from using poles for hiking. In hiking, poles attention to your surroundings, your thoughts, or the
are used for balance and to take pressure off of joints physical sensations, such as the wind blowing against
and may be placed upright in front of the body. The your face or your foot landing on the ground and roll-
motion for Nordic walking is similar to cross-country ing from your heel to your toes.
skiing, with the poles slanting back behind you, and Breath walking and labyrinth walking are exam-
it adds an upper-body component to regular walk- ples of more structured mindful walks. A simple type
ing to increase calorie burn and tone more muscles. of breath walking combines walking, breathing, and
As for the poles themselves, they are different, too. counting—for example, counting four steps while
Nordic walking poles have different hand straps that breathing in and four steps while breathing out. Some

14 Walking for Health w w w.h ealt h .ha r va r d.e du

people find that doing this makes it easier for them to How much is enough?
calm their minds. Other types of breath walking may The Physical Activity Guidelines for Americans from
use specific breathing techniques or patterns of breath- the U.S. Department of Health and Human Services
ing. Each is designed to produce different results, such urge all adults to get 150 minutes of moderate aero-
as controlling your moods, increasing your energy, or bic exercise per week (for example, 30 minutes on
improving your mental clarity. each of five days) or 75 minutes of vigorous aero-
Labyrinth walking has been used for hundreds bic activity. Depending upon the speed or intensity
of years for spiritual centering, contemplation, or of your walks, walking could be classified as either
prayer, but it doesn’t have to be religious. A labyrinth moderate or vigorous. While the guidelines provide a
looks like a maze, but it doesn’t have any dead ends. good target, plenty of research has shown that walk-
The serpentine path leads to the center and should ing has benefits even if you don’t hit the recommen-
be walked in a slow, deliberate manner as you clear dations. Some is better than none. However, more is
and calm your mind. You could recite a prayer or better, according to a review of 22 studies—particu-
chant or contemplate a question to focus your mind. larly when it comes to reducing your risk for heart
Labyrinths can be found indoors—for example, at disease. Walkers who go longer or faster lower their
certain churches, where they are designed into the risk more than those who take shorter walks or go at
floor—or outdoors at spiritual retreat centers, gar- slower paces.
dens, or even schools. You can locate labyrinths Note that the guidelines also urge all adults to
near you using the World-Wide Labyrinth Locator perform two or more sessions of strength training per
at www.labyrinthlocator.com
www.labyrinthlocator.com, or you can make your week as well, with at least 48 hours in between to allow
own labyrinth using stones, sticks, chalk, or plants. muscles to recover. While walking does not provide
For a simple breath walking routine to get you strength training per se, you can include some upper-
started, see the “Mindful walking workout” on page 34. body strength work by doing the “Walking workout
You can find more guidance, including videos, books, with a resistance band” (see page 30) and the “Nordic
and apps, by searching for “breath walking” or “walk- walking workout” (see page 33). We’ve also included
ing mindfully” online. some specific strength exercises at the end to round
Racewalking. This has been an Olympic sport out your program (see “Strength training for walkers,”
since the early 1900s with 20K (12.4-mile) and 50K page 38).
(31-mile) events, but shorter races are available at
other venues. More technical than other types of
walking, racewalking has rules. For example, one foot Technique
must always be on the ground, and the front leg must People are often surprised to learn that there’s more
remain straight from the point of contact with the to walking than simply putting one foot in front of
ground until the body passes directly over it. At com- the other. In fact, a little technique goes a long way to
petitions, judges are placed along the route to evaluate making your walks more enjoyable and more effec-
technique, and racewalkers can be disqualified if they tive. Technique is especially important if you are hop-
break the rules. ing to become fitter and lose weight, because it will
Racewalking technique can help you to walk enable you to walk faster and longer. When you’re
even faster. Elite racewalkers may average a mile in standing tall, your muscles will move through a
less than eight minutes. With training, average race- greater range of motion for a more powerful stride.
walkers can often get to a pace of a mile in 10 or 11 Improving your walking posture will help you to look
minutes. Racewalking clinics are offered for people and feel more confident, too—and you’ll look slim-
interested in learning the technique. The methods for mer before losing a single pound. It will also help
increasing speed that are discussed in this report are alleviate aches and pains and allow you to take deep
based on racewalking but are not as formal. breaths for more energy.

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For any type of walking with your arms. Bend your elbows 85 to 90 degrees
The following rules will help you maintain good form. and swing your arms forward and back—not side to
Stand tall. Many people bring that hunched-over- side or diagonally across your body. Your hands can
the-computer posture to their walks. This position be in relaxed fists or open, whatever is most comfort-
makes it harder for you to breathe and may contribute able to you as long as you are not clenching your fists.
to backaches. Other people lean backward. Instead, Keep your shoulders down, not scrunched up toward
extend your spine as if you were being lifted from the your ears. Bending your arms also prevents swelling
crown of your head. Place your thumbs on your lower caused by blood accumulating in your hands as you
ribs and your fingertips on your hips. As you stand up walk longer distances.
tall, notice how the distance in between increases. Try Land on your heel. As your leg swings forward,
to maintain this elongation as you walk. your heel should be the first part of your foot that
Eyes up. If you’re looking down at your feet, makes contact with the pavement. Focus on keeping
you’re putting unnecessary stress on your upper back your toes up as you land. This facilitates the heel-to-
and neck. Bring your gaze out about 10 to 20 feet in toe walking motion that will carry you farther and
front of you. You’ll still be able to spy obstacles ahead faster than if your foot slaps down on the ground with
and prevent upper-body tension. each step. Roll from your heel to your toes as smoothly
Shoulders back, down, and relaxed. Roll your as possible. Finally, push off with your toes.
shoulders up, back, and then down. This is where Push off strong. Focus on really pushing off the
your shoulders should be as you walk—not pulled up ground to propel yourself forward. For maximum
toward your ears. Think about keeping your shoulders power, bend at the ball of your foot, raising your heel
away from your ears to reduce upper-body tension as if you were trying to show the person behind you
and allow for a freer arm swing. the sole of your shoe.
Swing from your shoulders. Let your arms swing Take shorter, quicker steps. One of the most
freely from your shoulders, not your elbows. Swing common mistakes people make when trying to walk
your arms forward and back, like a pendulum. Don’t faster is overstriding, taking longer steps than normal.
bring them across your body or let them go higher Instead of speeding you along, big steps actually slow
than your chest. you down because it’s harder to get your body weight
Maintain a neutral pelvis. Keep your abs tight, over an outstretched leg. In a sense, your leg acts as a
but don’t tuck your tailbone under or stick your belly brake, creating a choppy stride and increasing impact
out and overarch your back. that may make you more susceptible to an injury.
Step lightly. You should be rolling from heel to Instead, focus on shorter, quicker steps—placing your
toe as you stride, not landing flat-footed with a thud. front leg almost right under you as you fall into your
And don’t reach your leg far out in front of you. That next step. This allows for a smoother, rolling stride
increases impact on your joints and actually slows you that makes it easier for you to shift your body weight
down. You want a smooth, quiet stride—no bouncing over your front leg and swing your back leg forward.
or plodding along—to reduce your risk of injury. The result: a faster walking speed.
Keep your front leg straight. From the time
For heart-pumping workouts your foot lands on the ground until it is under your
The following techniques will help you pick up your body, keep it straight, but not locked. This will prevent
pace and increase your heart rate. bouncing. You’ll have a smoother stride and be able to
Bend your arms. You wouldn’t run with your propel yourself forward more easily.
arms at your sides—it would slow you down. The same As always, be sure to maintain good posture (see
goes for walking. Like a pendulum, the shorter your “For any type of walking,” above left). This may seem
arm is, the faster it swings. And since your body likes like a lot to think about, but you don’t have to do it
to be in sync, your legs will speed up to stay in step all at once. Start from the top of the list and focus on

16 Walking for Health w w w.h ealt h .ha r va r d.e du

 one tip at a time. Pay attention to this at the beginning slip it on, try on another, and another, until you find
of your walk, and then periodically check (don’t con- one that feels great right away. To find the best shoe
stantly focus on it) to see if you are maintaining good for you and get a good fit, follow these tips:
form. If not, simply readjust. Do this for about a week Go to a specialty running store that also has
and then move on to the next tip. Some changes may walking shoes. You’ll get more personal, expert
happen quickly, while others may take some time to advice than if you go to a large chain retailer. The staff
become habit. For more advice on how to walk even is more knowledgeable and will ask you about your
faster, see “Go faster,” page 45. activity and watch you walk to help you get a pair
that’s right for you and your activity level. A shoe with
cushioning and support is a must, but more is not
Essential gear necessarily better (see “Myth: The more support and
One of the reasons walking is such an appealing form cushioning in a walking shoe, the better,” page 18).
of exercise is that you don’t need a lot of expensive You can even bring in a pair of old shoes so they can
gear. The only essentials are a comfortable pair of observe the wear pattern, which tells them a lot about
walking shoes and socks. What constitutes maximum how you walk.
comfort, though, is likely to vary from one person to Shop late. For the best fit, go shoe shopping at the
another and may even vary for you depending upon end of the day—your feet naturally expand with use
the type of walking you’re doing. during the day and may swell in
For example, for a slower-paced hot weather.
walking meeting during the Choose socks first. The
workday, you could wear a pair thickness of your socks can affect
of stylish dress shoes that are how shoes fit. Either buy the
designed for movement, such as socks first, or take your favorite
those by Dansko, Ecco, or Mer- socks with you. (For more on
rell. But when you go out for a sock choice, see “How to find the
walk with the goal of getting a right socks,” page 18.)
good workout, you’ll want an Consider walking and run-
athletic shoe. ning shoes. Yes, you can wear
You don’t necessarily have a running shoe for walking,
to buy new walking shoes right because both are designed for
Thinkstock

now. If you have a pair that feels forward motion. Often there
good on your feet, you can use When you start a walking program, your two are more running shoe options,
them to get started. When you most important pieces of equipment are simply making it easier to find a good
do go shoe shopping, remem- a good pair of shoes and socks. fit. However, don’t wear walk-
ber that you don’t have to spend ing shoes to run. They are not
a fortune. Scottish researchers designed for the higher impact.
tested running shoes that cost $80 to $150, and they Also, avoid cross-trainers or tennis shoes, which are
found that the lower-priced shoes performed just as designed for side-to-side movement.
well as the higher-priced ones. Give it a bend. Grab the toe and heel of a shoe
and pull them toward each other. The shoe should
How to find a good walking shoe bend easily at the ball of the foot. If it doesn’t, look for
No two pairs of feet are the same, so it’s impossible to another style that is more flexible for greater range of
recommend a specific shoe that will suit everyone. The motion and an easier push-off.
most important factor when choosing a walking shoe Go for a low heel. Avoid shoes with big bulky
is comfort. If the shoe doesn’t feel good as soon as you heels, which can impede the natural rolling foot

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 Myth: The more support and cushioning in a walking shoe, the better

S hoes with thick, cushiony soles are commonly believed to help protect your
joints and reduce pain. But research is challenging that conventional wisdom,
suggesting that thinner, more flexible soles actually put less load on the knees.
gives) in a more natural fashion. Flexible
soles may allow for a motion that more
closely resembles walking barefoot.
Researchers at Rush University Medical increase loads on the inside of the knee, But don’t jump directly from stiff soles
Center in Chicago compared walking a common spot for arthritis. While clogs to minimalist running shoes. Gradually
barefoot against walking in four types of and stability walking shoes don’t come change them, or you could set yourself
shoes: clogs, “stability” walking shoes to mind when we think about high- up for more problems.
with a thick heel and sole (Brooks Addic- heeled shoes, the models used in this Nor should you start walking in flip-
tion Walkers), walking shoes with a thin study, which are fairly standard, had flops or going barefoot. Both can affect
heel and sole (Puma H-Street), and flip- heel heights of one to two inches—an your gait in ways that can cause pain in
flops. Using special camera equipment, inch or more higher than those of the the leg, hip, and lower back, and they
they analyzed the gaits of 31 volunteers thin-soled shoes and the flip-flops. can leave your feet vulnerable to inju-
with knee arthritis. The results, reported ries, such as sprained ankles, tendinitis,
The stiffer soles of the clogs and stability
in 2010 in Arthritis Care & Research, and broken toes. Here’s the bottom line:
walking shoes may also affect a person’s
showed that walking in clogs or stability If you’re happy with the shoes you’re
gait, putting more load on the inner
walking shoes produced 15% more load walking in and don’t have any aches or
part of the knee. The same researchers
on the knees than did walking in thinner pains, then don’t change a thing. But if
reported several years ago that walking
walking shoes or flip-flops, which were you wear a very cushiony or stiff shoe
barefoot is associated with lower knee
both equivalent to walking barefoot. and you’re having problems, it may be
loads than walking with shoes, perhaps
The researchers offered a couple of because the unshod foot flexes and worth trying a slightly more flexible
possible explanations. Elevated heels pronates (rolls in somewhat, so the arch shoe with a somewhat lower heel.

motion of walking and may make you more suscep- hitting the ground by 6% to 20%, according to one
tible to tripping. study. Again, you don’t have to run out and buy new
Make sure you have wiggle room. Your feet swell ones today, but as you walk more, having the right pair
during walks, especially long ones. You should have at will make your walks more enjoyable. The wrong pair
least one finger’s width between your longest toe and of socks can make even the best shoes feel crummy.
the front of your shoe. Avoid cotton socks. Once they’re wet—either
Take a test walk. If the store doesn’t have a tread- from the weather or sweat—they stay wet, putting
mill, ask to go outside for a test walk. At the very least, you at more risk of developing a blister. Instead,
lap the store several times to get a feel for the shoe. choose socks made of synthetic fabrics that wick away
Try on several brands for comparison. If you notice moisture.
any rubbing, discomfort, or sore spots, move on to the Find the right thickness. You’ll find a variety of
next pair. thicknesses when shopping for socks. Some people
Replace sneakers regularly. Materials inside prefer very thin socks, so it’s almost like you’re not
sneakers that provide support and cushioning usually wearing any, while others prefer the cushioning of
wear out long before your shoes look like they need to thicker socks. It’s a matter of personal preference, so
be replaced. Most walkers should replace their shoes try a few pairs to find the one that’s right for you—
every 300 to 500 miles. If you’re overweight or wear very and do that before you buy new shoes, to make sure
lightweight shoes, aim for the lower end of the range. that your shoes and socks work well together for more
comfortable walking.
How to find the right socks For more gear and clothing suggestions, see
Socks are the other essential piece of gear. This often- “Walking through the seasons” on page 41. These
overlooked item helps keep your feet dry and blister- items aren’t required, but they can make your walks
free, and athletic socks cushion the impact of your feet more enjoyable.

18 Walking for Health w w w.h ealt h .ha r va r d.e du

Avoiding injuries up to the recommended 150 minutes of moderate
Because walking is low-impact, you’re less likely to get activity each week.
injured than with higher-impact activities, but it’s still Pacing also means allowing time for rest and
possible. You can reduce your chances of suffering an recovery. In other words, don’t attempt fast walk-
injury with some commonsense approaches. In this ing or interval walks every day of the week. Instead,
section, you’ll also find remedies to some less seri- allow a rest day (which might include easy walking to
ous—but annoying—problems, such as blisters, that ensure that you get at least five days of exercise in a
you may encounter as you walk more or faster. week) between these higher-intensity walks. Be aware
that training too hard or too often can cause overuse
How to avoid serious injuries injuries, like stress fractures and inflamed tendons
The following will help keep you safe and pain-free. and ligaments.
Listen to pain. Pain is the body’s way of telling Adjust your training, if needed. Decrease the
you that if you persist in what you’re doing, you will intensity of your workout if you are having difficulty
either injure yourself or worsen an existing injury. It’s finishing an exercise session, feel fatigued for the rest
important that you listen to your body and respond of the day after a walk, or suffer persistent aches and
appropriately. Some discomfort is typical with exer- pains in joints after exercising. If you feel sick, hold off
cise—usually in muscles, which may develop fatigue on exercise entirely until you feel well again for at least
during exercise or some stiffness the next day. But 24 hours.
exercise shouldn’t hurt. Watch the weather. Hot, humid weather or cold
Call your doctor if you suffer an injury, such as a conditions can increase your risk of problems. See
sprained ankle or a fractured bone; experience sharp, “Walking in the winter,” page 41, and “Walking in the
shooting pain, especially in a joint, that doesn’t go summer,” page 43, for ways to stay safe.
away; or notice pain outside of your walks, such as Drink up. The right level of hydration starts well
foot pain in the morning, that doesn’t resolve. before you lace up your sneakers. Drinking enough—
Wear good shoes. The right shoes can help you but not too much—before, during, and after your work-
avoid injuries in the first place (see “How to find a outs will keep your muscles functioning at a high level.
good walking shoe,” page 17). But shoes wear out, and You’ll also feel better and have more energy. For most
walking in worn shoes can make you more suscepti- people, simply drinking water is sufficient. But if you’re
ble to injuries. Research shows that it’s best to replace working out especially hard or it is a particularly hot
your shoes about every 300 to 500 miles. day, choose sports drinks that replace fluids plus essen-
Practice proper form. This will ensure that you’re tial electrolytes. (Just remember these types of drinks
not putting too much stress on one part of your body, may have a lot of calories, so don’t overdo it.)
which could lead to problems. For example, if you’re Warm up and stretch. These steps may seem
bending at your waist instead of standing up tall, you unnecessary. After all, you don’t warm up to walk
might experience lower back pain. For information across the parking lot from your car to the supermar-
on good walking form and technique, see “Tech- ket. When you start walking for exercise, however,
nique,” page 15. you’ll find that these are important parts of your walk-
Pace yourself. In this case, pacing doesn’t refer ing workouts. Warming up helps you make the tran-
to your speed. For the purposes of injury preven- sition from being inactive to active and may protect
tion, pacing means increasing the intensity or dura- you from injury. Stretching afterward is important
tion of your walks gradually over time. For example, to prevent stiff muscles that can also increase your
don’t jump suddenly from doing 30-minute moder- risk of injuries. For more information, see “Walking
ate strolls to hour-long interval workouts. If you’re warm-up,” page 24, and “Post-walk stretches,” page 35.
just getting started, follow the “Easy walking work- RICE it. RICE—which stands for rest, ice, com-
out” on page 27, which will gradually build you pression, and elevation—is the basic treatment for

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most minor injuries and should be your first response Swollen hands. When you’re swinging your
when pain hits. Even if your injury is serious enough arms down at your sides for a long period of time, the
to call your doctor right away, get ice on it in the mean- motion causes blood to pool in your fingers, which
time. For minor injuries, if pain does not respond to can lead to swelling. To prevent this, keep your arms
self-treatment within a few days, call your doctor. bent at 90-degree angles. If you’re bending your arms
Make a slow return. If you stop exercising for but still notice a problem, you might be bending them
a while, drop back to a lower level of exercise when in the forward position but extending them on the
you get started again and gradually build back up. backswing. Imagine your arm is in a cast and keep it
For example, take shorter walks or walk at a slower bent all the time. If you’re still noticing swelling, open
pace. Each week, increase your frequency, duration, or and close your fingers periodically as you swing your
intensity a little more until you’re back to your pre- arms to increase circulation. You can also raise one
hiatus routine. (Don’t increase all of them at the same arm over your head and wiggle your fingers for 15
time, though.) to 30 seconds while holding your other arm bent up
at your side so your fingers are by your shoulder and
How to avoid (and treat) minor problems pointing toward the sky. Alternate arms a few times
Even a small source of discomfort can sideline you
from your walking program. Here’s how to dodge the
most common ones. Keep your feet happy
Blisters. Keep your feet dry and minimize fric- Your feet are your most valuable walking asset, so make sure
tion. Well-fitting shoes and moisture-wicking socks that you’re taking good care of them. Purchasing the right
shoes and socks is definitely a great place to start. But you’ll
will go a long way toward reducing problems. Make
also want to take good care of your feet when you’re not
sure that you choose socks without seams that may exercising. Following are some easy ways to pamper your feet
rub, and select the right size to prevent bunching. and prevent problems.
Some walkers have found that using double-layer Limit heel time (for women). High heels can contribute
socks or wearing two pairs—for example, a thin liner to back and knee problems, not to mention a variety of foot
sock under your regular sock—can help prevent blis- problems. Stick to heels no higher than three-quarters of an
inch whenever possible.
ters. Others swear by BodyGlide (a lubricant sold in
running and sporting goods stores) or petroleum jelly. Put your feet up. For at least a few minutes a day, lie back
with your feet propped up to reduce swelling and improve
Applied directly to the feet, either one creates a slip- circulation.
pery protective barrier. As for keeping feet dry, anti-
Go barefoot. Your feet need time to breathe and stretch out.
perspirant on the feet can help the moisture-wicking Walking barefoot also works the muscles in your feet more
socks. At the first sign of a sore spot, apply moleskin than walking in shoes. However, you should limit your bare-
or a bandage to prevent a full-fledged blister. foot walking to indoor environments where you don’t have
Chafing. You can develop chafing anywhere skin to worry about stepping on something—and also take care
not to stub your toes.
rubs against skin—for example, your underarms or
Stretch your toes. Here’s another way to counteract all
inner thighs—or where clothing rubs against skin,
the time your feet are confined in shoes: lace your fingers in
such as under the band of a sports bra or inside between your toes and hold for a minute or so for each foot.
the thigh area of shorts. To prevent chafing, choose Aim to do this at least once day.
clothes that are seamless in these areas and made Massage your feet. To help revive tired feet, roll each one over
of wicking fabrics. Sweat can make chafing worse. a tennis ball or a cold or frozen water bottle. Give yourself a foot
Lubricants such as BodyGlide (also used to prevent massage or enlist your significant other. The rubbing and knead-
ing will ease soreness or stiffness and increase circulation.
blisters on the feet), petroleum jelly, or baby oil can
Keep your toenails trimmed. This will prevent rubbing
help, too. For chafing between your legs, you might
against the front of your sneakers that could cause problems.
want to try wearing compression shorts under your
regular shorts or pants.

20 Walking for Health w w w.h ealt h .ha r va r d.e du

and repeat any time you notice some swelling or tin- these types of foods cause problems for some people.
gling in your hands. And check your form; excessive bouncing as you walk
Side stitch. Remember running as a kid, only to can upset your stomach, too.
have a shooting pain in your side stop you in your Shin pain. This is a common site of discomfort
tracks? That’s a side stitch. They’re less likely to occur when you try to walk faster. For immediate relief, stop
when you’re walking, but if one does, slow down walking and stretch your shins for a few minutes. Point
and put your hands behind your head and take deep and flex each foot and rotate it in both directions to ease
breaths. You can also try bending forward slightly the pain, and then start walking again. Slowing down
while massaging or pressing on the area where you a bit will also help. If shin pain occurs as you try to
feel pain. It should resolve in just a few minutes. speed up, it is usually because of muscle fatigue. As your
A side stitch is believed to be a cramp or spasm in muscles become more conditioned, it should be less of
your diaphragm. Some experts say that side stitches a problem. (If you have pain that doesn’t go away when
become less frequent as you become more fit. Oth- you slow down or stop walking, you should check with
ers claim that strengthening your abdominal muscles your doctor.) For more tips on managing shin pain, see
may help. (That’s a good reason to do the exercises “Oh, my aching shins,” page 47.
described in “Strength training for walkers,” page 38.)
Cramps. Cramps can occur for a variety of rea-
sons. Dehydration is one, so make sure you’re drink- Safety tips
ing enough water or a sports drink with electrolytes. Walking is generally safe, but the environment can
For muscle cramps, stop and stretch the muscle. If pose hazards. You should always be prepared for prob-
the cramps continue, talk to your doctor. If it’s stom- lems or emergencies.
ach cramps that are causing the problem, make sure Familiarize yourself with the area. Walking in new
that you’re waiting at least an hour after eating before locations makes walking more adventurous and interest-
doing brisk or higher-intensity walks. Also try to ing, but before your first jaunt in a new place, scout out
avoid caffeine and dairy foods before walking because the area. Either drive around it at the time of day when

Walking speed may predict how long you live

A s you get older, the stroll that was once a walk in the
park may get difficult for any number of reasons: angina,
arthritis, bad balance, failing vision. In the later decades of
of 1 meter per second or faster lived longer than would be
expected given their age or gender. (One meter per second is
equivalent to 2.2 mph and just a bit slower than the speed
life, walking becomes as much an indicator of health as a needed to cross the street at most timed traffic lights.) When
promoter of it. Researchers at the University of Pittsburgh the researchers factored in body mass index, blood pressure,
have published research in The Journal of the American prior hospitalization, and several other factors, the relation-
Medical Association showing that after about age 65, how ship between gait speed and longevity didn’t change much.
fast you walk may predict how long you have to live. In other words, walking speed seemed to be independently
associated with life expectancy, not just a marker for other
Walking, or gait, speed has long been recognized as a proxy
conditions that would affect it.
for overall health and vitality and has been measured in
many research projects. The University of Pittsburgh re- So does this mean that if you’re older and you work on
searchers pooled results of nine studies and found a remark- improving your walking speed, you’ll live longer? Unfortu-
ably consistent association between faster gait speed and nately, observational studies, which are based on statistical
longer life in both men and women ages 65 and older. More associations, don’t allow scientists to draw cause-and-effect
precisely, each increase of 0.1 meter per second in gait speed conclusions like that. On the other hand, countless other
was associated with a 12% reduction in the risk of dying studies have correlated physical activity with better health
during a study’s follow-up period (the follow-up periods and longer life. For the vast majority of people at any age,
varied). They also calculated that people with gait speeds regular walking improves health.

ww w. h ealt h . h ar v ar d . e du Walking for Health 21

you plan to walk, or if that’s not possible—for example, ing sides frequently. No matter what side you’re on,
on trails—ask a friend or family member to join you the always be alert, and remember: if you can’t see a car
first time. Whenever you’re hiking, it’s always a good coming, the driver can’t see you either.
idea to hike with someone else, in case of injury. Use only one earbud. It’s safest to unplug when
Carry ID. In case of an emergency, you want medi- you’re walking because you want to stay alert to your
cal personnel to know any relevant information and be surroundings for possible hazards, such as cars or
able to contact your family. You can grab your license dogs. To do that effectively, you need to be able to
or other identification card before you head out for a hear what’s going on around you. Wearing earbuds
walk, but there’s always a chance you might forget it. impairs that ability. However, many people find that
That’s why it’s wise to invest in an ID bracelet or tag listening to music or audiobooks motivates them to
that you wear or attach to your sneaker or waist pack. walk more. If you rely on audio inspiration for your
Keep it with your sneakers, so you’ll always have it walks, keep the volume low and wear only one ear-
when you walk. You can find ID products at sporting bud so you can hear what’s going on around you. If
goods stores, or search “runner identification” online. you’re walking on streets, take out the earbud clos-
Or if you have an old driver’s license, keep it in your est to traffic so you can be alert to cars approaching
pack or jacket. Even if you walk with someone else, from behind (and make sure you’re facing into traf-
you should carry medical information and contact fic). If you’re on a path with runners, cyclists, and
numbers that your friend may not be aware of. skateboarders, leave out your left earbud, since they
Bring your cellphone. You want to have your should be passing on the left and you’ll be better able
phone so you can call someone if you need to—for to hear them as they approach.
example, if you’re not feeling well or if you injure Wear brightly colored clothing. To avoid blend-
yourself and can’t complete your walk. No texting ing into your surroundings, dress in red, yellow, or
while walking, though! In a one-year study, about 135 other vibrant colors instead of dark or drab colors like
walkers had to go to the emergency room for injuries black, gray, navy, or dark green. The more visible you
sustained from this common practice. are to motorists, the more time they have to react to
Have some cash. Or a credit card. It may come your presence on the road, and the safer you’ll be.
in handy if you run out of water or need a snack, or Glow in the dark. If you walk at dawn or dusk,
in the unlikely event that you’d need to take a cab or invest in reflective gear—the more the better. Jackets
bus back home. If you’re walking in a retail area, you’ll or shirts made of reflective material are a good place
be thankful that you have it if you find a great deal on to start. Add a hat with reflectors and some type of
something you want. Just finish your walk before you reflective gear on your lower body, like shorts or pants
stop to make a purchase. with a reflective strip, sneakers with reflectors, or both.
Walk against traffic. If you have to walk in the The more you look like a human being as opposed to
road because there are no sidewalks, the general rule random lines or spots, the quicker motorists will be
is to walk against traffic so you can see what’s com- able to identify you. A flashlight is also important so
ing. The exceptions are when you’re walking up hills you can see where you’re stepping, and avoid hazards
or around curves. In these situations, you’ll want to such as branches or uneven pavement.
switch to the opposite side of the road, walking with Be cautious about walking alone at night. This
traffic, since drivers coming up a hill or heading into a may be the only time that you can fit in a walk, and
bend will see you sooner. You want the drivers to spot it can be very pleasant. But if you do walk after dark,
you with enough time to react, if necessary. As soon choose areas that are safe, well-lit, and have side-
as you crest the hill or round the bend, immediately walks—and if possible, venture out with someone else.
cross the street, so that you’re walking against the traf- Also avoid places with lots of trees and shrubs and any
fic again. On winding roads, you may end up switch- remote areas.

22 Walking for Health w w w.h ealt h .ha r va r d.e du

 Walking workouts and more

W hile any walking you do is beneficial, establish-

ing an actual walking program will help you reap
the health benefits we described in the first chapter
(see page 33). For greater stress reduction, try the
“Mindful walking workout” (see page 34). Or switch
from one workout to another to keep walking varied
(see “It’s healthy,” page 2). Of course, you can simply and fun.
put on your walking shoes and go. But the following To give you a complete workout each time, we’ve
workouts will give you the structure you may need to also included a warm-up (see page 24) and post-walk
begin a successful program. Once you’ve mastered the stretches (see page 35). And we’ve included some
“Easy walking workout” (see page 27), try some of the strength exercises especially suitable for walkers (see
other workouts to amplify the benefits. To boost car- page 38), so that you can do some strength training
diovascular health, for example, you can try one of the to complement your aerobic walking workouts. At the
“Interval walking workouts” (see page 28). To develop same time, you’ll be building up muscles you’ll use for
more upper-body strength at the same time you’re walking. The Physical Activity Guidelines for Ameri-
walking, try the “Walking workout with a resistance cans recommend two to three strength training ses-
band” (see page 30) or the “Nordic walking workout” sions per week, with at least 48 hours in between.

Terminology used in the workouts

Following are definitions of the terms that we use in our walking workouts, warm-ups, stretches, and strength exercises.
Repetitions (or reps). Each time you count to 4 as you do the first phase of you need will differ depending on your
complete an exercise—from the start- the exercise (such as lifting a leg), hold level of fitness and the intensity of the
ing position, through the movement, the new position for a count of 2, and exercises.
and back to the starting position—it is return to the starting position as you Starting position. This describes how
counted as a rep. If you cannot do all count to 4. If the tempo lists only two to position your body before starting
the reps at first, just do what you can, numbers, such as 4-4, that means you the exercise.
and then gradually increase reps as you do not hold the position.
improve. Movement. Here you’ll find out how
Hold. Hold tells you the number of to perform one complete repetition
Set. One set is a specific number of seconds to pause while maintaining correctly.
repetitions. For example, eight to 10 a pose or position during an exercise.
reps often makes a single set. Usually, You’ll see this instead of “tempo” in Tips and techniques. We offer two
we suggest doing one or two sets. stretches, which are held for up to 30 or three pointers to help you maintain
seconds, and some strength moves, good form and make the greatest gains
Intensity. Intensity measures how hard
such as planks. from the exercise.
you work during an exercise. By paying
attention to cues like breathing, talking, Rest. Resting gives your muscles a Make it easier. This gives you an
and sweating, you can measure inten- chance to recharge and helps you option for making the exercise less
sity through perceived exertion. maintain good form. We specify a strenuous.
Tempo. This tells you the pace for the range of time to rest between sets (and Make it harder. This gives you an
key movements in an exercise. For ex- sometimes between reps, for especially option for making the exercise more
ample, a 4-2-4 tempo means you should tiring exercises). How much of this time challenging.

ww w. h ealt h . h ar v ar d . e du Walking for Health 23

Walking warm-up
Instead of instantly going from 0 mph to 3 or 4, you’ll noticing some stiffness or if you want to target a par-
feel a lot better when your body has time to warm ticular area. Here are some warm-up moves you can
up. The best way to do this is to start by strolling at do either before, during, or after your strolling warm-
a slower pace for five to 10 minutes. This will warm up. They are also a good option if you’re waiting for
up your muscles so they are more flexible. In addi- your walking partner to join you, waiting at a light to
tion, your heart rate and breathing will increase to get cross the street, or warming up indoors in the winter.
more blood and oxygen to fuel your working muscles. To see a video of these warm-up exercises (as
There are times when you might want to do a lit- well as the post-walk stretches on page 35), go to
tle more warming up, though—for example, if you’re www.health.harvard.edu/walking-for-health-video.
www.health.harvard.edu/walking-for-health-video

Foot rolls
Starting position: Stand with Tips and techniques:
your feet together. You can • Keep your head up.
grab on to a chair or railing for • Tighten your abs.
balance if needed. • Stand tall. Don’t bend at the
Movement: Lift your heels waist or lean forward.
and roll up onto your toes and • Don’t lock your knees.
hold. Slowly lower your heels, • Keep your shoulders down
then roll back onto your heels, and back, away from your
pulling your toes up. ears.
Where you’ll feel it: shins, • Keep your toes and knees
calves, and feet pointing forward.
• Breathe comfortably.
Reps: 10 to 20
Hold: 2 or 3 seconds

Leg swings
Starting position: Stand tall Tips and techniques:
with your feet together. Shift • Keep your head up.
your weight to your left foot. • Tighten your abs.
You can grab on to a chair or • Stand tall. Don’t bend at
railing for balance if needed. the waist or lean forward
Movement: Slowly swing or back.
your right leg forward and • Keep your legs straight, but
back, increasing your range don’t lock your knees.
of motion by lifting your leg • Keep your shoulders down
a little higher each time, up and back, away from your
to about a foot or so off the ears.
ground. Squeeze your glutes • Keep your toes and knees
on the backswing. pointing forward.
Where you’ll feel it: hips, • Don’t swing so high that
glutes, and legs your back overarches or your
Reps: 10 to 20 with each leg upper body sways.
• Breathe comfortably.
Hold: none

24 Walking for Health w w w.h ealt h .ha r va r d.e du

 Warm-up

Hip circles
Starting position: Stand tall Hold: none
with your feet together and
Tips and techniques:
raise your right knee in front
• Keep your head up.
of you. You can grab on to a
chair or railing for balance if • Tighten your abs.
needed. • Stand tall. Don’t bend at
the waist or lean forward
Movement: Slowly move or back.
your right knee clockwise in a
• Keep your shoulders down
circle, rotating from your hip.
and back, away from your
Do the recommended num-
ears.
ber of reps, then switch legs
• Keep your upper body
and repeat. Then repeat the
sequence circling in the other stationary; the movement
direction. should come from your hip
only.
Where you’ll feel it: hips, • Breathe comfortably.
glutes, and legs
Reps: 8 to 10 with each leg in
each direction

Arm swings
Starting position: Stand with your feet
about shoulder-width apart and your arms
at your sides.
Movement: With your arms extended,
gently swing your arms forward and back,
swinging from your shoulders. Do the
recommended number of reps, then bend
your arms to about 90-degree angles and
swing them for another set of reps.
Where you’ll feel it: arms, shoulders,
chest, and back
Reps: 20 in each position, counting each
arm swing forward as one rep
Hold: none
• Keep your shoulders down and back,
Tips and techniques:
away from your ears.
• Keep your head up.
• Don’t swing your arms above shoulder
• Tighten your abs.
height.
• Stand tall. Don’t bend at the waist or
• Breathe comfortably.
lean forward or back.

ww w. h ealt h . h ar v ar d . e du Walking for Health 25

Warm-up

Torso twists
Starting position: Stand with your including your hips and legs, allow- Hold: none
feet shoulder-width apart and arms ing the heel of the opposite foot
Tips and techniques:
bent in front of your chest. to come off the ground (so as you
• Keep your head up.
rotate to the right your left heel
Movement: Slowly rotate your • Tighten your abs.
will rise). Return to the center and
upper body to the left as far as is • Stand tall.
rotate to the right, and back to the
comfortable, while keeping your
center again. That’s one rep in the • Keep your shoulders down and
lower body facing forward. Return
new position. back, away from your ears.
to the center. Rotate to the right.
• Keep the movement slow
Return to the center. That’s one rep. Where you’ll feel it: abs, back,
Do the recommended number of and controlled.
and hips
reps. Then repeat the sequence, but • Breathe comfortably.
this time rotate your entire body, Reps: 10 to 15 in each position

26 Walking for Health w w w.h ealt h .ha r va r d.e du

 Easy walking workout
WORKOUT 1

You don’t need

If you haven’t been exercising, this workout is a anything special
great way to get started. You’ll gradually increase to do this workout,
the amount of time you’re walking, building up just a good pair of
to the recommended 150 minutes of moderate- shoes and socks.
intensity exercise per week. For these walks, you
don’t have to worry about technique. Just pay attention
to your posture—stand tall with your head up, shoul-
ders down and back, and abdominal muscles tight.
(For more details, see “Technique,” page 15, and “How
fast is brisk?” on page 28.)

Get started walking

This eight-week program will take your walking from just 10 minutes a day up to 30 minutes, allowing you to build up gradually.

SESSIONS
WEEK PER WEEK WARM-UP WALKING TIME COOL-DOWN DAILY TOTAL WEEKLY TOTAL

1 7 3 minutes slow 5 minutes moderate 2 minutes slow 10 minutes 70 minutes

walking walking walking

2 7 3 minutes slow 10 minutes moderate 2 minutes slow 15 minutes 105 minutes

walking walking walking

3 6 3 minutes slow 15 minutes moderate 2 minutes slow 20 minutes 120 minutes

walking walking walking

4 6 3 minutes slow 5 minutes moderate, 2 minutes slow 20 minutes 120 minutes

walking 5 minutes brisk, 5 minutes walking
moderate walking

5 6 3 minutes slow 5 minutes moderate, 2 minutes slow 25 minutes 150 minutes

walking 10 minutes brisk, 5 minutes walking
moderate walking

6 6 5 minutes slow to 12 minutes brisk, 3 minutes 5 minutes slow 25 minutes 150 minutes
moderate walking moderate walking walking

7 6 5 minutes slow to 15 minutes brisk walking 5 minutes moderate 25 minutes 150 minutes
moderate walking to slow walking

8 5 5 minutes slow to 20 minutes brisk walking 5 minutes moderate 30 minutes 150 minutes
moderate walking to slow walking

ww w. h ealt h . h ar v ar d . e du Walking for Health 27

 WORKOUT 2 Interval walking workouts
Interval workouts alternate higher-intensity
activity, like brisk or fast walking, with lower-
intensity activity, like moderate or slow walk-
ing (see “How fast is brisk?” below). Because
they incorporate more vigorous activity, you
can get more benefits from your walks—and in some
cases, shorten the amount of time you are walking,
while still getting benefits. If you’ve completed the
“Easy walking workout” (see page 27) or are already
walking for exercise, interval walks are a perfect next
step. Here are three interval walking workouts to keep
your walks fun and interesting and to challenge your
body in new ways. If you’d like to walk longer, sim-
ply repeat the intervals more times. Or do less for a
shorter workout. You can also gradually build up to
the recommended number of intervals by just doing
one or two the first week and increasing from there.
Do only two or three interval workouts per week,
on nonconsecutive days. Because they are higher
intensity, your body needs time to recover. You can still
When doing intervals, you may want to time yourself.
do steady-paced low- to moderate-intensity walks on
A sports watch can make tracking intervals easier.
alternate days.

How fast is brisk?

Intervals rely on changing the pace of your walking. Following are descriptions of the different walking paces suggested in the walking
workouts. Note that pace and intensity levels are very subjective and affected by your current fitness level.
As you walk, remind yourself of the pace that you should be walking. In one study, 84 overweight, sedentary volunteers were told to remind
themselves to walk briskly as they walked. It was the only direction that researchers gave to the group, yet even without athletic experience, all
of them achieved heart rates in the range of 58% to 70% of their maximum, the target zone for moderate-intensity exercise.
As you become fitter, you’ll likely be walking at a faster pace for each type of walking than you did at the beginning, but the effort will be
similar. Most important, listen to your body and walk at a pace that’s appropriate for you.

TYPE OF WALKING PACE HOW IT FEELS INTENSITY

Easy Leisurely stroll Light effort, breathing easily; you can sing Light

Moderate Purposeful, like you have Some effort, breathing more noticeable; you can talk in Light to moderate
some place to get to full sentences

Brisk In a bit of a hurry Moderate effort, breathing harder; you can talk in full Moderate
sentences but need to take more breaths

Fast Late for an appointment Hard effort, slightly breathless; you can talk in phrases Moderate to vigorous

28 Walking for Health w w w.h ealt h .ha r va r d.e du

 Interval walking workouts

Short intervals
This interval walking workout alternates a shorter, higher-intensity interval with a longer recovery interval. The goal for this walk is to push
yourself to a fast or very fast pace for the speed interval, since it’s only for a short period. Then you’ll have more time to recover. This style of
intervals is based on the vast majority of research that’s been done on the benefits of high-intensity interval training.

SESSIONS
PER WEEK WARM-UP INTERVAL WALKING COOL-DOWN TOTAL
2 to 3 5 minutes slow 1 minute 30 seconds moderate walking 5 minutes moderate 30 minutes
to moderate walking followed by 30 seconds fast or very fast to slow walking
walking. Repeat the sequence nine more
times, for a total of 10 times.

Long intervals
Because you’re going longer, this combination of intervals won’t be as intense as some of the other interval workouts. But it still produces
better results than strolling at a steady pace. These are the same types of intervals that Japanese researchers used in a study of walkers ages
44 to 77. They found that after five months, the interval walkers, who did three 30-minute interval walks a week, had greater improvements in
cardio fitness, leg strength, and blood pressure than the steady-paced strollers.

SESSIONS
PER WEEK WARM-UP INTERVAL WALKING COOL-DOWN TOTAL

2 or 3 5 minutes slow 3 minutes moderate walking, followed by 5 minutes moderate 34 minutes

to moderate walking 3 minutes brisk or fast walking. Repeat the to slow walking
sequence three times, for a total of four

Three-in-one intervals
Instead of alternating just two intervals, you’ll be doing three intervals during this walk. The third interval is very short and designed to really
get you out of your comfort zone. Most people can do more than they think they can, and this routine presents you with that challenge. This is
a more vigorous workout and should be done only after you’ve been walking regularly for at least three months and have been doing some of
the other interval walks for at least a month. Remember to pay attention to your body.

SESSIONS
PER WEEK WARM-UP INTERVAL WALKING COOL-DOWN TOTAL

2 to 3 5 minutes slow 30 seconds moderate walking followed 5 minutes moderate 30 minutes

to moderate walking by 20 seconds fast walking, and then 10 to slow walking
seconds very fast walking. Repeat the
sequence two more times, for a total of three
times. Then walk slowly for 2 minutes. Do the
entire sequence a total of four times.

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 WORKOUT 3 Walking workout with a resistance band
Resistance bands look like big, wide rubber opposite—lengthen the amount of band between
bands. By stretching them with your arms your hands.
while you walk, you can exercise your upper Start your workout by warming up for five to 10
body at the same time your legs are getting a minutes with some easy-paced walking, gradually
workout. It’s a perfect addition to your routine increasing to a moderate pace. Then begin the first
if one of your goals is to firm up or to build strength. exercise, doing it while you continue to walk. After you
Aim to do this workout two or three times a week, complete the recommended number of reps, drape the
remembering to allow 48 hours before doing another band over your shoulders, speed up to a brisk pace,
upper-body strength session. and walk for two minutes. Continue with each subse-
Resistance bands are usually available anywhere quent exercise followed by two more minutes of brisk
exercise equipment is sold. They come in several lev- walking. It’s natural to slow your pace when you are
els of resistance, from very light to very heavy, desig- doing the band exercises. Finish with five to 10 min-
nated by color. To find the right resistance, see how utes of easy walking to cool down. You can repeat the
many repetitions of an exercise you can do: if less series of exercises for a longer workout.
than eight, resistance is too high; if more than 12, To make this workout easier, do the moves with
it is too low. You can also increase the resistance of a lighter resistance band or none at all. To make it
any band by adjusting your hand position to shorten harder, use a stronger resistance band or increase the
its effective length. To decrease the resistance, do the number of reps, up to 20 reps for each exercise.

Chest presses
Starting position: Place Tips and techniques:
the exercise band around your • Resist as you return to the
back and under your armpits. starting position, so the
Hold an end in each hand by band doesn’t jerk your arms
your shoulders, palms facing back.
down. • Keep your head up.
Movement: While walking • Tighten your abs.
forward, extend your arms • Stand tall. Don’t hunch or
straight out in front of you, round your shoulders for-
parallel to the ground. As you ward as you extend your
do this, count to two. Keep arms.
your arms in this position for a • Don’t lock your elbows in
count of one, while continuing the extended position, but
to walk forward. Then slowly maintain a slight bend in
return them to the starting your arms.
position to a count of two. • Keep your shoulders down
Muscles worked: chest, and back, away from your
arms, glutes, and legs ears.
• Keep your wrists straight, in
Reps: 8 to 12 line with your arms.
Tempo: 2-1-2 • Breathe comfortably.

30 Walking for Health w w w.h ealt h .ha r va r d.e du

 Walking workout with a resistance band

One-hand pull-down
Starting position: Hold a Tempo: 4-1-4
band overhead with your
Tips and techniques:
hands about 6 inches apart
• Resist against the band as
and elbows bent slightly.
you return to the starting
Movement: Keep your right position so the band doesn’t
arm stationary as an anchor as jerk your arms back.
you pull your left hand down • Keep your head up.
to a count of four, stretching • Tighten your abs.
the band to about chest level.
• Stand tall. Don’t hunch
Hold for a count of one. Slowly
or round your shoulders
raise your arm back overhead
forward as you move.
to the starting position to a
• Don’t arch your back.
count of four. Do all reps with
your left arm, then repeat with • Keep your shoulders down
your right arm. and back, away from your
ears.
Muscles worked: back, • Keep your wrists straight,
shoulders, glutes, and legs in line with your arms.
Reps: 8 to 12 on each side • Breathe comfortably.

Overhead presses
Starting position: Place the Tips and techniques:
exercise band around your • Resist as you return to the
back and under your armpits. starting position so the band
Hold an end in each hand by doesn’t jerk your arms back.
your shoulders, palms facing • Keep your head up.
forward. • Tighten your abs.
Movement: Extend your • Stand tall. Don’t hunch or
arms straight up overhead, round your shoulders for-
while walking forward to a ward as you extend your
count of two. Keep the arms arms.
extended for a count of one, • Don’t lock your elbows as
then slowly return to the start- you press upward, but main-
ing position to a count of two. tain a slight bend in your
Muscles worked: chest, arms.
arms, glutes, and legs • Keep your shoulders down
and back, away from your
Reps: 8 to 12
ears.
Tempo: 2-1-2 • Keep your wrists straight, in
line with your arms.
• Breathe comfortably.

ww w. h ealt h . h ar v ar d . e du Walking for Health 31

Walking workout with a resistance band

Pull-back
Starting position: Hold a Tempo: 4-1-4
band out in front of you with
Tips and techniques:
your arms parallel to the
• Keep your elbow in and your
ground, your hands about 6
to 10 inches apart, and your arm close to your body as
you pull it back.
elbows slightly bent.
• Resist as you return to the
Movement: Keep your left starting position so the band
arm stationary as an anchor doesn’t jerk your arms back.
as you bend your right elbow • Keep your head up.
and pull your right hand back,
• Tighten your abs.
stretching the band, toward
your hip to a count of four. • Stand tall. Don’t hunch
Hold your right arm in this or round your shoulders
position for a count of one forward as you move.
before slowly returning it • Don’t arch your back.
to the starting position to a • Keep your shoulders down
count of four. Do all reps with and back, away from your
your right arm, then repeat ears.
with your left arm. • Keep your wrists straight,

Muscles worked: back, in line with your arms.

glutes, and legs • Breathe comfortably.

Reps: 8 to 12 on each side

Triceps push-down
Starting position: Place the Tips and techniques:
exercise band around your • Resist as you return to the
neck. Hold an end in each hand starting position so the band
by your shoulders, palms fac- doesn’t jerk your arms back.
ing down and elbows bent and • Keep your head up.
pointing out. • Tighten your abs.
Movement: Extend your arms • Stand tall. Don’t hunch
straight down in front of you or round your shoulders
to a count of two, keeping forward as you extend
your arms close to your body. your arms.
Hold for a count of one. Slowly • Don’t lock your elbows as
return to the starting position you press forward, but main-
to a count of two. tain a slight bend in your
Muscles worked: arms, glutes, arms.
and legs • Keep your shoulders down
and back, away from your
Reps: 8 to 12
ears.
Tempo: 2-1-2 • Keep your wrists straight,
in line with your arms.
• Breathe comfortably.

32 Walking for Health w w w.h ealt h .ha r va r d.e du

 Nordic walking workout
WORKOUT 4

For this workout, you’ll need a pair of Nordic

(or fitness) walking poles. Follow the instruc-
tions that came with your poles to ensure that
you have the proper height and that you are
using them in the correct way. Use the rubber
tip if you are walking on asphalt or concrete. The spike
tip is for walking on grass or dirt.
Start by swinging your arms without gripping the
poles as you walk. The poles will dangle from the straps
on your wrists and drag along the ground. Your arms
should be extended and swing naturally, coming up no
higher than about waist height. As you become com-
fortable with this motion, lightly grasp the pole as it technique before you increase your speed or the inten-
comes forward and press the pole tip down and back sity with which you use the poles.
into the ground. As you extend your arm behind you, The following plan will gradually get you used to
open your hand. The more you press down, the more walking with poles. Once you’re comfortable with the
upper-body muscles you will activate. The pole should regimen below, you can try pole intervals. For the high-
always be pointing diagonally behind you. Don’t plant intensity intervals, engage the poles more to really work
the pole out in front of you, as you would if you were your upper body, then let the poles dangle for your
using poles during hiking to take pressure off your recovery. You can follow any of the interval workouts in
joints. You should always maintain a relaxed grip and this report (see “Interval walking workouts,” page 28)
use the straps to press down. Focus on mastering the while you are pole walking. Have fun with it!

Nordic walking plan

This plan will gradually build you up to walking with poles for 30 minutes. On alternate days, you should walk without poles. Once you’ve completed
this four-week plan and are comfortable with pole walking, you can increase the pressure on the poles for a greater upper-body workout. You can do
this for an entire walk or alternate intervals of harder pressure (always keeping your hands relaxed) with lighter-pressure intervals.
SESSIONS
WEEK PER WEEK WARM-UP WALKING TIME COOL-DOWN DAILY TOTAL
1 3 5 minutes slow 15 minutes at a moderate pace with light 5 minutes slow walking, 25 minutes
walking with poles pressure on the poles holding the poles without
dangling pressing them into the ground
2 3 5 minutes slow 15 minutes at a moderate pace: do 5 5 minutes slow walking with 25 minutes
walking with poles minutes with moderate pressure on the light pressure on the poles
dangling poles, then 5 minutes with light pressure,
and finish with 5 minutes of moderate
pressure
3 3 5 minutes slow 20 minutes at a moderate to brisk pace: do 5 minutes slow walking with 30 minutes
walking with light 10 minutes with moderate pressure on the light pressure on the poles
pressure on the poles poles, then 5 minutes with light pressure,
and finish with 5 minutes of moderate
pressure
4 3 5 minutes slow 20 minutes at a moderate to brisk pace 5 minutes slow walking with 30 minutes
walking with light with moderate pressure on the poles light pressure on the poles
pressure on the poles

ww w. h ealt h . h ar v ar d . e du Walking for Health 33

 WORKOUT 5 Mindful walking workout
The goal of this type of walking is to reduce
stress and be more present in the moment.
Attending to the following points will help:
• Start by bringing your attention to the sensa-
tions in your body.
• Breathe in through your nose, taking deep breaths.
Feel your lungs expand from top to bottom rather
than just at the top.
• Engage your senses fully. Notice each sight, touch,
and sound so that you savor every sensation.
By learning to focus on the here and now, you may
find yourself less likely to get caught up in worries
about the future or regrets over the past. Some people
refer to this practice as “walking meditation.”

A simple breath walking plan

TIME WALK BREATH

5 minutes Easy, leisurely stroll Breathe normally, paying attention to your inhalations
and exhalations
2 minutes Moderate, purposeful walk Match your breath to your steps, inhaling smoothly for
four steps, then exhaling smoothly for four steps.
Take deep breaths through your nose.
2 minutes Moderate, purposeful walk Match your breath to your steps, inhaling smoothly for
six steps, then exhaling smoothly for six steps. Take deep
breaths through your nose.
2 minutes Moderate, purposeful walk Match your breath to your steps, inhaling smoothly for
eight steps, then exhaling smoothly for eight steps.
Take deep breaths through your nose.
3 minutes Moderate, purposeful walk Choose the breath pattern (four, six, or eight steps) that
is most comfortable for you. Or continue to alternate.
1 minute Easy, leisurely stroll Breathe normally.

Finished! If you’d like to walk longer, simply continue to match your breath to your steps. Or you could add a brisk walk that isn’t matched
to your breathing. Then, you could go back to matching your breathing and steps to finish with mindful walking.

34 Walking for Health w w w.h ealt h .ha r va r d.e du

Post-walk stretches
Athletes stretch after exercise to prevent their mus- be more pliable. This is the best time to stretch, and it
cles from tightening up. But many people forget to will help increase your range of motion and improve
stretch after walking. You may think that walking is your overall flexibility.
not enough of a workout to warrant it. This is not Aim to do this set of seven stretches at the end of
true. After walking, your muscles are warm and will every walk.

Calf stretch
Starting position: Stand up straight Hold: 10 to 30 seconds
with your feet together. Place your
Tips and techniques:
hands on the back of a chair or against
• Hold a full-body lean from the ankle
a wall or tree with arms extended.
as you stretch.
Movement: Place your left foot 12 to • Keep your toes pointing forward.
24 inches behind you and bend your
• Keep your hips and shoulders
right knee. Keep both feet flat and
squared, facing forward.
press your left heel into the ground.
• Stretch to the point of mild tension,
Hold. Return to the starting position,
not pain.
then repeat with your right leg back.
This is one rep. • When holding the stretch, remain as
still as possible, without bouncing.
Where you’ll feel it: calf, Achilles ten- • Breathe comfortably.
don, and ankle
Reps: 2 to 4

Soleus stretch
Starting position: Stand up straight Hold: 10 to 30 seconds
with your feet together. Hold the back
Tips and techniques:
of a chair or place your hands against a
• Keep your toes pointing forward.
wall or tree with arms extended.
• Keep your hips and shoulders
Movement: Place your left foot 12 to squared, facing forward.
24 inches behind you and bend your • Maintain neutral posture with your
right knee like you did for the calf shoulders down and back.
stretch. Then slightly shift your weight
• Stretch to the point of mild tension,
toward your back leg and bend your
not pain.
left knee, keeping your left heel pressed
• When holding the stretch, remain as
into the ground. Hold. Return to the
starting position, then repeat with your still as possible, without bouncing.
right leg back. This is one rep. • Breathe comfortably.

Where you’ll feel it: deep calf muscle

and Achilles tendon
Reps: 2 to 4

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Post-walk stretches

Standing hamstring stretch

Starting position: Stand with your feet Hold: 10 to 30 seconds
together.
Tips and techniques:
Movement: Extend your right leg straight • Keep your chest lifted.
in front of you with your right heel on the • Shoulders should be down and back.
ground and your toes pointing upward.
• Keep your front leg straight, but don’t
Lean forward slightly from your hips and
lock the knee.
lower as if you’re sitting back, and place
• If you feel any pressure behind the
your hands on your left thigh for support.
Keep your back straight. Hold. Return to knee or at your back, don’t lean so far
forward.
the starting position. Repeat with your left
leg. This is one rep. • Stretch to the point of mild tension,
not pain.
Where you’ll feel it: back of thigh • When holding the stretch, remain as still
Reps: 2 to 4 as possible, without bouncing.

Standing quadriceps stretch

Starting position: Stand with your Tips and techniques:
feet together. Place your right hand • Don’t grasp your toes.
on the back of a chair for balance. • Don’t arch your back.
Movement: Bend your left knee and • If you have trouble reaching your
bring your heel toward your left but- foot, loop a strap or belt around
tock. Grasp your left foot with your your ankle and gently pull the strap
left hand. Hold. Slowly return to the toward your buttocks.
starting position. Switch sides and • Stretch to the point of mild tension,
repeat. This is one rep. not pain.
• When holding the stretch, remain as
Where you’ll feel it: front of thigh
still as possible, without bouncing.
Reps: 2 to 4 • Breathe comfortably.
Hold: 10 to 30 seconds

Standing chest and shoulder stretch

Starting position: Stand with your feet Tips and techniques:
together and your arms at your sides. • If you have difficulty clasping your
Movement: Clasp your hands together hand, hold a towel or strap between
behind you. Gently raise your hands as far your hands.
as is comfortable, pulling your shoulders • Keep your shoulders down and back.
back and opening up your chest. Hold. • Don’t lean forward or excessively arch
Return to the starting position. your back.
• Stretch to the point of mild tension,
Where you’ll feel it: chest and
shoulders not pain.
• When holding the stretch, remain as
Reps: 2 to 4 still as possible, without bouncing.
Hold: 10 to 30 seconds • Breathe comfortably.

36 Walking for Health w w w.h ealt h .ha r va r d.e du

 Post-walk stretches

Standing pretzel
Starting position: Stand with Reps: 2 to 4
your feet together and your
Hold: 10 to 30 seconds
hands on the back of a chair
for balance. Tips and techniques:
• Keep your chest lifted and
Movement: Place your right
foot across your left thigh. your eyes straight ahead.
Bend your left knee and lower • Keep your back straight
into a sitting position. Hinge and your shoulders down
forward from your hips until and back.
you feel mild tension in your • Stretch to the point of mild
right hip and buttock. Hold. tension, not pain.
Slowly return to the starting • When holding the stretch,
position. Repeat with your left remain as still as possible,
leg across your right thigh. without bouncing.
This is one rep. • Breathe comfortably.

Where you’ll feel it: but-

tocks, hip, and outer thigh

Standing cat-cow
Starting position: Stand up Reps: 2 to 4
straight with your feet about
Hold: 10 to 30 seconds
shoulder-width apart. Keep-
ing your back flat and chest Tips and techniques:
and head lifted, bend at your • Keep your hips and
hips and knees and place your shoulders squared, facing
hands on your thighs. forward.
Movement: Tuck your tail- • Shoulders should be down
bone under, round your back, and back, away from your
and bring your chin toward ears.
your chest. Hold. Slowly • Stretch to the point of mild
release and lift your head, tension, not pain.
chest, and tailbone toward the • When holding the stretch,
sky, arching your back. This is remain as still as possible,
one rep. without bouncing.
• Breathe comfortably.
Where you’ll feel it: upper
and lower back

ww w. h ealt h . h ar v ar d . e du Walking for Health 37

Strength training for walkers
This no-equipment-required routine will help you posture more easily and longer, and reduce your risk of
strengthen key walking muscles. As a result, you’ll have an injury or aching joints. Aim to do this routine two or
more power in your stride, be able to maintain good three times a week on nonconsecutive days.

Shoulder blade squeezes

Starting position: Sit up tall in Tips and techniques:
a chair with your chest lifted and • Think of trying to hold a
shoulders back and down. Bend tennis ball between your
your arms so your elbows are shoulder blades.
at your sides and your hands in • Make sure the action is coming
front of you, palms facing each from your shoulder blades, not
other. your arms. Your arms are just
Movement: Squeeze your following along.
shoulder blades together so • Keep your spine neutral and
your elbows move behind you. your abdominal muscles tight.
Hold. Slowly return to the • Breathe comfortably.
starting position.
Muscles worked: shoulders Make it easier: Squeeze your
and upper back shoulder blades together gently
and hold for only 1 count.
Reps: 8 to 12
Sets: 1 Make it harder: Hold the
squeeze for 8 counts.
Tempo: 2-4-2

Opposite arm and leg raise

Starting position: Kneel on Rest: 30 to 90 seconds
all fours, knees hip-width apart. between sets
Align your shoulders over your
Tips and techniques:
wrists and your hips over your
• Keep your shoulders and hips
knees. Keep your head and spine
in neutral alignment. level to maintain alignment
throughout.
Movement: Extend your right • Keep your head and spine
leg off the floor behind you neutral.
while reaching your left arm out • Think of pulling your hand
in front of you. Try to raise your
and leg in opposite directions,
extended leg and arm parallel lengthening your torso.
to the floor. Hold. Return to the
starting position, then repeat Make it easier: Lift your arm
with your left leg and right arm. only for 8 to 10 reps, then lift
That’s one rep. your leg only for 8 to 10 reps,
Muscles worked: arms, shoul- using a 2-4-2 tempo for both.
ders, back, abs, hips, and legs
Make it harder: Lift and lower
Reps: 2 to 4 your arm and leg simultane-
Sets: 1 to 2 ously for 8 to 10 reps at a
2-4-2 tempo.
Hold: 10 to 30 seconds

38 Walking for Health w w w.h ealt h .ha r va r d.e du

 Strength training
Bridge
Starting position: Lie on your Tips and techniques:
back with your knees bent and • Keep your knees in line with
feet flat on the floor, hip-width your feet. Don’t let your knees
apart. Place your arms at your roll in. If this is difficult, place a
sides. Relax your shoulders against ball or rolled-up towel between
the floor. your knees.
• Keep your shoulders down
Movement: Tighten your abdomi-
nal muscles and your buttocks, and back, relaxing them against
press your heels into the floor, and the floor.
lift your hips off the floor as high • Don’t press into your hands to
as is comfortable, or until they are help lift.
in line with your shoulders and
knees. Keep your hips even and Make it easier: Instead of doing
spine neutral. Hold. Return to the reps, simply hold the bridge
starting position. position for 10 to 30 seconds.
Do 1 or 2 sets of 2 to 4 reps.
Muscles worked: abs, back,
buttocks, hips, and legs Make it harder: From the
bridge position, raise Harder
Reps: 8 to 12
your right foot off the
Sets: 1 to 2 floor and hold for 10 to
Tempo: 4-2-4 30 seconds. Repeat with
your left foot off the
Rest: 30 to 90 seconds between floor. That’s 1 rep. Do 1
sets or 2 sets of 2 to 4 reps.

Knee plank
Starting position: Start on your Tips and techniques:
hands and knees. • Keep your neck and spine

Movement: Tighten your abdomi- neutral during the plank.

nal muscles, walk your hands out • Keep your shoulders down
in front of you, and lower your and back.
upper body onto your forearms. • Look at the floor in front of you.
Clasp your hands together and Don’t look up.
align your shoulders directly over
your elbows. Point your toes Make it easier: Place your
behind you. Your body should be forearms on a desk or table
in line from head to knees. Hold. and balance.
Harder
Then slowly return to the starting Make it harder: From the
position. knee plank position, lift your
Muscles worked: arms, shoul- knees off the floor so you’re
ders, abs, back, buttocks, and legs balancing on your toes,
forearms, and hands.
Reps: 2 to 4
Sets: 1
Hold: 15 to 60 seconds

ww w. h ealt h . h ar v ar d . e du Walking for Health 39

Strength training
Stationary lunge
Starting position: Stand up straight Rest: 30 to 90 seconds between sets
with your left foot one to two feet in front
Tips and techniques:
of your right foot, hands on your hips.
• Keep your front knee directly over
Shift your weight forward and lift your
right heel off the floor. your ankle.
• In the lunge position, your shoulder,
Movement: Bend your knees and lower hip, and rear knee should be aligned.
straight down until your left thigh is paral- Don’t lean forward or back.
lel to the floor. Finish all reps, then switch • Keep your spine neutral and your
legs and repeat. This completes one set.
shoulders down and back.
Muscles worked: buttocks and legs
Make it easier: Lower only halfway.
Reps: 8 to 12 on each side
Sets: 1 to 2 Make it harder: Hold for 4 counts
in the lunge position before returning
Tempo: 4-4 to the starting position.

Tips and techniques:

• Keep your abs tight.
• Keep your spine neutral and your
shoulders down and back.
• Evenly balance your weight between
both feet.
• Don’t allow your ankles to roll inward
or outward.

Make it easier: Lift your heels only

an inch or so off the floor.

Make it harder: Balance on one foot

and do one-leg heel raises. Repeat
with opposite leg.

Harder

Heel raise
Starting position: Stand up straight heels to the floor, maintaining good
behind a chair. Lightly hold on to the posture as you do. This is one rep.
back of chair with one or both hands,
Muscles worked: backs of lower legs
depending upon your ability. Position
(calves)
your feet slightly apart and evenly
distribute your weight on both feet. Reps: 8 to 12
Movement: Tighten your abdominal Sets: 1 to 2
muscles. Lift your heels off the floor, Tempo: 3-1-3
rising up onto your toes and balls of
your feet. Hold. Slowly lower your Rest: 30 to 90 seconds between sets

Michele Stanten, the walking coach and fitness consultant for this report, served as the model for these workouts.

40 Walking for Health w w w.h ealt h .ha r va r d.e du

 Walking through the seasons

“
It’s too cold.” “It’s too hot.” “It’s raining.” Weather-
related excuses are some of the most common
reasons that walkers don’t walk. But with the right
clothing and preparation, almost any type of weather
can be walking weather. This chapter contains advice
that will help you go from a fair-weather walker to an
all-season pro.
No matter what the weather conditions are, you
should seek medical attention if you experience
upper-body discomfort, including chest pain, aching,
burning, tightness, or a feeling of fullness; faintness or
loss of consciousness; wheezing or shortness of breath
that takes more than five minutes to go away; unusual
pain in bones or joints; or a new injury.

Cold weather

Walking in the winter doesn’t have to

scuttle your walking
Always check with your doctor before exercising in plan. Dress in layers,
cold weather if you have health conditions such as with moisture-wick-
asthma, heart problems, or Raynaud’s disease. And ing synthetic fabrics,
a hat, and gloves.
Thinkstock

be cautious about venturing out in ice and snow. Oth-

erwise, the following tips will help you withstand the
winter chill.
Warm up indoors. Walk around your house or rain or snow from leaving you soggy and cold. The
march in place to get blood flowing to your walking best defenses are jackets, pants, and shoes made from
muscles. Cold air can make this transition to work- a waterproof (not just water-resistant) yet breathable
out mode tougher, so doing it indoors will take stress material, such as Gore-Tex.
off your heart and make winter walking feel easier. Choose dark colors on top. They’ll absorb sun-
Wear synthetic fabrics. In the winter, dry equals light to keep you warmer. Do this only if you’re walking
warm. To stay dry, select shirts and leggings made when it’s light out. You may want to add a brightly col-
from wicking materials like polypropylene or capilene ored vest, scarf, or hat so motorists can easily see you.
that draw sweat away from your skin. If you wear cot- Dress for slightly warmer temperatures. You’re
ton, it will stay wet and keep you wet. going to heat up as you get moving, so don’t over-
Dress in layers. Dressing in layers (see “How to bundle. The sweatier you are, the more easily you’ll
layer up in winter,” page 42) allows you to remove become chilled. Instead, dress for temperatures about
layers as you warm up and replace them as you cool 10 degrees higher than they actually are.
down. You’ll stay comfortable and avoid overheating. Protect extremities. Fingers are susceptible to
For outerwear, go waterproof. You need to pro- frostbite, so keep them covered. Wear a thin, moisture-
tect against moisture from the outside, too, to prevent wicking pair of gloves underneath heavier mittens or

ww w. h ealt h . h ar v ar d . e du Walking for Health 41

gloves. That way you can remove the outer layer with- if some of the reflective material is on moving body
out exposing your skin if your hands get sweaty. And parts like your arms and legs.
don’t forget a hat! Watch out for trouble signs. Numbness, loss
Leave jewelry at home. The metal gets cold and of feeling, or a stinging sensation in your fingers or
can make you feel colder. toes may signal frostbite. If you experience this, you
Cover your mouth and nose. This will warm the should head indoors immediately and slowly warm
air as you inhale, making it easier to breathe on very the affected area, but don’t rub it. If numbness con-
cold or windy days. tinues, seek emergency care. Hypothermia, or abnor-
Walk at midday. This is usually when tempera- mally low body temperature, is another danger in the
tures are the highest and sunlight is strongest, keeping winter, especially if you get wet from rain, snow, or
you warmer. excessive sweat. Intense shivering is usually the first
Start into the wind. If your walk is out and back, sign of hypothermia and should be your signal to
this will make your return trip easier. The wind also head indoors. If you experience slurred speech, loss
won’t be blowing in your face at a point when you’re of coordination, or excessive fatigue, seek medical
more likely to be sweaty and get chilled. help right away.
Wear shoes with rugged soles. You may need Stay hydrated. You can become dehydrated in the
to trade in your regular walking shoes for a sturdier, winter, too. To ensure that you’re hydrated when you
hiking-style pair for better traction and more warmth. start your walk, drink plenty of water before you leave.
You can also get traction cleats, such as Stabilicers or Depending upon the weather conditions and the
Yaktrax, that slip on to any type of shoe and prevent length and intensity of your walk, you may also need
you from slipping in icy conditions. to carry water with you. When you do, use a water
Get noticed. With the days being shorter, it’s more carrier that allows your hands to be free. Various waist
likely that you’ll be walking when the light is dim. If packs and belts will hold a water bottle.
you must do this, it’s all the more important to wear Heed warnings. When there are wind-chill advi-
reflective gear so motorists can see you. The more sories, frigid temperatures, or icy conditions, try one
reflective you are, the sooner you’ll be seen, especially of the indoor options on page 11.

How to layer up in winter

A key to staying warm when you’re walking in cold tem-

peratures is to stay dry—and that’s exactly what layer-
ing helps you to do. By removing layers as you warm up,
artec or a wool blend that provides warmth while
wicking away moisture. (Avoid cotton because it stays wet.)
Depending on the temperature, you may want insulating
you’ll avoid excessive sweating, which can cause you to bottoms, too. You can also select different thickness levels
become chilled, especially later in your walk. Then you can for more or less insulation or double up on this layer if it’s
replace layers as you cool down to remain warm. This three- really cold.
step layering system also wicks sweat away from your skin Third layer: This one protects you from wind, rain, or snow.
so it can evaporate and you stay drier. (You may not always A waterproof or water-resistant (depending on where you
need all three layers on both your upper and lower body, so live) breathable jacket and pants, such as those made of
customize it based on the conditions, your comfort level, and Gore-Tex, will keep you warm and dry. Look for styles with
the type of walking you are doing.) With the right clothing, vents that you can easily open and close to stay comfort-
you might even enjoy winter walking. able. Velcro or drawstrings at your waist and wrists will also
First layer: Start with a light synthetic fabric, such as Cool- prevent cold air from sneaking in.
Max or polypropylene, closest to your skin on top and bot- When choosing layers, dress for temperatures about 10 de-
tom. It will pull sweat away from your skin and dry quickly. grees higher than they are, because you’ll be generating your
Second layer: This is your insulation. Look for a fleece, own heat as you get moving. And don’t forget to cover your
sweater, or sweatshirt made of a synthetic fabric like Pol- ears, hands, and head.

42 Walking for Health w w w.h ealt h .ha r va r d.e du

 Walking in the summer
Hot, humid weather may cause trouble if you have
heart problems or asthma, so check with your doctor
before walking in these types of conditions. If you’re
good to go, here are some ways to stay cool and avoid
heat-related problems.
Choose synthetic fabrics. Moisture-wicking
clothes are best for summer as well as winter. When
the temperatures soar, wicking fabrics like polypro-
pylene and capilene facilitate the evaporation of sweat
Thinkstock

to keep you cooler. By contrast, cotton stays wet and

keeps you wet.
Acclimate. If you’re walking regularly through It’s important to stay hydrated while you’re walking, no matter
spring, that will help to prepare you for the “dog days” what the weather’s like outside. It might be enough to drink
of summer, but sometimes those heat waves sneak before you leave, but you may also need to carry water with you.
up on you. When they do, you need to back off from
your usual routine. To acclimate, either shorten your Lighten up. Loose-fitting, lightweight, and light-
walks or cut back on the intensity, and then gradually colored clothing reflect sunlight instead of absorbing
increase to your normal level over about 10 to 14 days. it, keeping you cooler. Pale colors are also less likely
Walk in the early morning. Temperatures will be to attract bugs. (If bugs are a problem, avoid scented
cooler and there will be less pollution. You’ll also avoid versions of products like sunscreen, deodorant, and
pesky bugs. If that doesn’t work with your schedule, laundry detergent, too.)
then aim for evening walks. (Don’t forget a reflective Get airy sneakers. Lightweight, breathable fab-
vest if you’re walking after dark.) If you must go out rics like mesh will make your feet sweat less than
during the day, try to avoid the hottest time, usually leather styles.
between 10 a.m. and 2 p.m. Double up on eye protection. You’ll have bet-
Choose a shady route. It can feel as much as 10 ter walking posture if you wear both sunglasses and
degrees cooler when you’re not in direct sunlight. In a brimmed hat. When the sun is in your eyes, you’re
addition to feeling more comfortable, you’ll be less more likely to look down, which can strain your back,
likely to overheat. slow you down, and make breathing harder.
Sip a slushy. It’s important to avoid dehydration, Slather sunscreen all over. Light-colored clothing
so have something to drink before you go. Water is an provides minimal sun protection, so apply sunscreen
obvious and very good option. But in an Australian underneath. Choose at least a 30 SPF and don’t miss
study, drinking a slushy before heading out in hot, the back of your neck, tips of your ears, and hands. You
humid conditions enabled runners to go 20% longer can also buy sun-protective clothing from companies
than those who drank water. You can make your own such as Coolibar and Sun Precautions that is specially
healthy version by blending ice with high-water fruits woven or treated to block harmful ultraviolet rays.
such as berries, watermelon, peaches, or plums. Lubricate. Sweat makes you more prone to chaf-
Carry water. Don’t just drink water before you ing. To minimize friction and avoid chafing under
leave. When the mercury is rising, you should carry arms or between thighs, spread petroleum jelly or a
water even for short walks. If you’ll be out for more product like BodyGlide (available at athletic stores) on
than an hour, a sports drink is a good option. No mat- areas that may rub (see “Chafing,” page 20).
ter what type of beverage you have, sip every 10 to 15 Hop in a pool. Walking in water is a refreshing
minutes while walking. To keep your hands free, wear alternative. Water also adds resistance that will tone
a waist pack or belt that will hold your water bottle. your muscles.

ww w. h ealt h . h ar v ar d . e du Walking for Health 43

 Watch out for trouble signs. If you experience There are a variety of waist packs and belts that allow
muscle cramps, a headache, dizziness, lightheaded- you to stash your water bottle so your hands are free
ness, weakness, or nausea, you may be suffering from to swing.
heat exhaustion or heatstroke. Stop walking and head Leggings or slim-leg pants. If your goal is speed,
for a cool place. Drink a beverage with some salt in you should avoid wide-leg pants or capris. The flap-
it, like a sports drink, and rest. If symptoms don’t ping with every step can be annoying and may even
improve, seek medical attention. slow you down.
Find alternatives. When weather advisories Lycra or spandex bike shorts or leggings. These
warn that conditions are too dangerous for outdoor minimize friction when your thighs rub together and
exercise, try an indoor walking option (see “Indoor prevent chafing. If you’re not comfortable wearing
options,” page 11). If summers are brutally hot and them in public, slip a pair of regular shorts or pants
humid in your area, you might also want to invest in over the top.
a seasonal gym membership for access to a treadmill. Reflective clothing or gear. If you’re out in the
early morning or late evening, wear reflective gear
from head to toe. The more your reflections resemble
Dress for success a human form—instead of just some random lines or
You don’t have to change your clothes to walk. How- a moving dot—the safer you’ll be.
ever, there are some items beyond your basic walking Timer. If you’re doing intervals, they will be easier
shoes and socks that you may want to consider pur- to track if you have a timer. Look for one that allows
chasing to make your walks even more enjoyable. you to preset both work and recovery times and then
A hat with a brim. It will help you maintain good alerts you when it’s time to speed up or slow down.
posture by keeping sun or rain out of your eyes. Many You can buy an individual timer like GymBoss, use a
people look down to shield their eyes. Even when you sports watch with an interval function, or download a
have sunglasses on, rays can sneak in over the top of timer to your smartphone.
your glasses, but a hat prevents it. Waist pack. Carrying things in your hands can
Waterproof shoes. If you live in an area with a throw off your symmetry, so stash your phone, keys,
lot of rain, they may be worth it. Wet feet are more and anything else. A waist pack is preferable over
susceptible to blisters. a backpack because it’s less likely to affect your pos-
Water carrier. Schlepping a water bottle in your ture. If you’ll be walking more than half an hour or in
hand can throw off your balance, slow you down, and warm conditions, look for a pack that also allows you
cause achiness in your hand, arm, or even shoulder. to carry water.

44 Walking for Health w w w.h ealt h .ha r va r d.e du

 Walking for weight loss

Go faster
D id you know that walking is the No. 1 form of
physical activity among people who’ve successfully
lost weight? The National Weight Control Registry is a
The number of calories you burn increases exponen-
tially as you go faster. Walkers in their 50s burned 53%
study of more than 5,000 successful losers, who’ve lost more calories when they accelerated from 4.1 to 4.6
66 pounds on average and kept them off for an average mph, compared with a similar half-mile bump from
of five-and-a-half years. When researchers reviewed 3.6 mph, according to a study published in the British
the exercise habits of the group, walking topped the Journal of Sports Medicine.
list, with 52% of men and women reporting that they Counterintuitively, taking longer strides is not the
walk a mile or more a day. best way to speed up. Rather, taking quicker steps with
So if weight loss is your goal, walking can defi- good posture (keeping your head up and not bend-
nitely help, but you’ll need to do more than just put ing over) and proper technique (bending your arms
one foot in front of the other. If you’re starting from and rolling from heel to toe) are the foundation for
ground zero—the couch—then leisurely strolls around improving your pace. Once you’ve mastered these, the
your block or accumulating steps throughout the day following tips will help you turn up your speed.
may be enough to get the needle on the scale mov- Power your arm swing. Many people punch
ing. But if you keep doing the same thing day after their arms forward because that’s the direction they’re
day, the weight loss, along with other benefits, will focused on. But you’ll get more speed and power if
likely plateau. To reignite your weight loss, you need you focus on your back muscles. Squeeze your shoul-
to change things up—walk farther, walk faster, walk der blades and drive your elbows behind you, keeping
more often—to keep challenging your body. And the them close to your body, not winging out to the sides.
more vigorous your workout is, the longer your calo-
rie burn stays revved up after you stop exercising.
If you’re not up for going fast your entire walk, Myth: Whether you walk a mile or run
intervals are a good option. In a Danish study, when a mile, you’ll burn 100 calories
people with diabetes tried interval walking for four It’s a common belief that whether you walk or run a mile,
you’ll burn the same number of calories. However, it’s
months, they lost six times as much weight—9.5 ver-
not that simple. Speed does matter (see below), but what
sus 1.5 pounds—and shed more belly fat than people matters even more when it comes to calorie burn is your
with diabetes who didn’t vary their walking speed. weight. The heavier you are, the more calories you are
The interval exercisers also had better blood sugar going to burn in a mile no matter how fast you’re going.
A 130-pound person will burn 72 calories walking one
levels and increased their cardio fitness by 16%, while
mile in 20 minutes. A 180-pound person walking at the
steady-paced walkers showed no improvement. Those same pace will burn 100 calories a mile. And a 200-pound
are some pretty big differences that were obtained person will burn 120 calories.
with just a little bit more effort—and not every walk As for walking speed, the number of calories burned per
has to be high-intensity. So if weight loss is your goal, mile remains relatively steady until you speed up over a 4
start walking, and then gradually build up to some of mph pace (15-minute mile). You can burn up to about 45
more calories per mile as you speed up because your body
the higher-intensity interval walking workouts (see has to work harder.
page 28) to maximize your results. And keep reading:
If you can’t go that fast, don’t worry. You can burn just as
the following sections offer other ways in addition to many calories if you simply walk longer.
speed to crank up your intensity.

ww w. h ealt h . h ar v ar d . e du Walking for Health 45

 advantage of them. Each time your heel strikes the
How fast am I going?
ground, squeeze your buttock muscles. Imagine that
You can estimate your walking speed by counting the number of
steps you take in one minute. You should count each step with you’re using those muscles to pull your body forward
each foot. Then find the number in the “Steps per minute” column over your front leg. Practice this periodically (a min-
on the right. The ranges allow for variations due to height. The low ute or so at a time) during your warm-up, brisk walk,
number applies to someone about 5 feet, 8 inches tall, while the
high number would be for someone five feet tall. and cool-down. This technique also naturally shortens
your stride. You can’t take big steps out in front of you
SPEED MINUTES PER MILE STEPS PER MINUTE
when your glutes are activated and pulling your leg
2.5 mph 24 105–110
backward.
3.0 mph 20 113–120 Loosen up your hips. When you feel like you’re
3.5 mph 17 122–128 walking so fast that you want to run, it’s time to get
4.0 mph 15 129–137 your hips in on the action. Unfortunately, many of
4.6 mph 13 140–148
us have tight hips from too much sitting, and adding
some hip motion may be challenging, so be patient.
5.0 mph+ 12 or less 150+
You want your hips moving forward and backward—
not side to side like you’re on a dance floor. Imagine
Pull your arm back far enough so that your hand that your legs extend all the way up to your belly but-
just passes your hip. Then let your arm swing natu- ton (some of your walking muscles actually do go up
rally forward to chest height as you pull the other one into your abdomen). As your right leg steps forward,
back—so the work is on the backswing. Remember your right hip should sway forward, and then back as
to keep your shoulders down and relaxed, not pulled your right leg extends behind you. It’s not a big move-
up toward your ears. By recruiting your back muscles, ment. To activate your hips, imagine you are walking
you’ll also get some toning benefit. You can practice on a yellow line in the road. As you step, bring each
in a mirror while standing still to get the hang of it. It’s foot to the midline, but don’t cross your feet over it.
also a great warm-up to do before a strength workout. Count your steps. This is a great exercise to do
Squeeze your glutes. They are among the larg- during an interval walk. Count the number of steps
est and most powerful muscles in your body, so take you take during the speed portion. Then next time

Myth: Walking with weights provides a better workout

Many people think that they’ll burn more calories or tone Skipping the weights is even more appealing if you consider the
their arms if they carry hand weights while walking. This idea side effects of pumping iron while you walk. First, you might slow
became popular back in the 1980s when HeavyHands—foam- down. Your arms act like pendulums, swinging back and forth.
covered dumbbells with a strap—were created and promoted The heavier a pendulum is, the slower it swings. When your arms
for walking. In theory, it makes sense. The more you weigh, the slow down, so do your legs, because the nervous system is wired
more calories you burn doing any type of activity. And doing in such a way that your arms and legs like to be in sync. Even if
upper-body exercises with weights will tone your muscles. But you just slow down a little because of the weights (from 3.5 mph
practically, the risks outweigh any benefits—and the benefits to 3.2 mph), you’re burning almost 20 fewer calories than if you
are minimal. walked as you normally do without weights.
Most hand weights designed for walking are 1 to 5 pounds. So As for toning your arms and shoulders, doing actual exercises like
if you weigh 150 pounds and walk for half an hour at 3.5 mph, chest and overhead presses or biceps curls when you’re not walk-
you’d burn 153 calories. If you carry 5-pound weights (probably ing will firm you up faster, and you’ll be less likely to get injured.
more than most people could manage for a half-hour walk), Swinging extra weight at the end of each arm puts a lot of stress
you’d burn an additional 12 calories. While every little bit helps, on your shoulders, elbows, and wrists and could lead to strained
you’ll get a bigger calorie bump by leaving the weights at home muscles, ligaments, or tendons in these areas. And every pound
and picking up the pace. you add increases the impact on your joints.

46 Walking for Health w w w.h ealt h .ha r va r d.e du

 Oh, my aching shins

W hen you increase your walking speed, the place you’re most likely to feel pain
is in the shins. The muscle in the front of your lower leg—the anterior tibi-
alis—is often weak from underuse. As you pick up the pace, this muscle is suddenly
stretch, place your right foot behind
you with the tops of your toes on the
ground. If you feel a stretch in your
called upon to work much harder than usual. It is responsible for holding your toes shin, then hold. If not, bend your knees
up so your foot doesn’t slap against the ground as you land, and it burns out quickly. slightly until you feel a gentle stretch,
Many people refer to shin pain as shin Squeeze your glutes as your heel then hold. The hold should last for 10
splints, but not all pain in your shins touches the ground. This activates to 30 seconds. Do this two to six times
falls under that description. Shin splints your gluteal muscles and shortens your with each leg.
are the result of tears in the tissue that stride so your shin muscles don’t have Stretch your calves. Tight calf muscles
attaches the shin muscles to the bones to work so hard. You’ll need to concen- make shin pain more likely as well—all
in the lower leg. This type of injury is trate on your glutes to do this, which
the more reason to make sure that you
more common with high-impact activi- may also distract you from the discom-
stretch these muscles after every walk
ties such as running. If your shin pain fort in your shins.
(see “Post-walk stretches,” page 35).
occurs when you start to walk faster Slow down and stretch. If slowing
and subsides when you slow down, it’s down your pace doesn’t alleviate the Strengthen your shins. They will get
probably not shin splints, but rather pain enough, stop and do some simple stronger as you do more fast walking,
deconditioned muscles. To solve the stretches. Lift one foot off the ground at but you can help that process along
problem, ease up a little and build your a time and rotate your foot clockwise by adding some shin-strengthening
speed more slowly. The pain will go and counterclockwise. Then, point and exercises to your routine. Try walking
away as your muscles get stronger. flex your foot. Repeat several times un- on your heels with your toes lifted for
In the meantime, here are some strate- til you’re ready to start walking again. 15 to 30 seconds, working up to two
gies to ease the ache and shape up your Increase ankle range of motion. minutes, two or three times a week. This
leg muscles. (If you continue to have Tight shin muscles can contribute to is a good exercise to do as a warm-up.
shin pain after a week or two, or if it problems. For greater ankle flexibility, When you’re chairbound, tap your toes,
occurs even apart from your walks, you make sure that you stretch these areas keeping your heels in contact with the
should check with your doctor.) after every walk. To do a simple shin ground as you lift your toes.

you speed up, see if you can take more. The more their quadriceps (the muscles in the front of their
steps you take, the faster you are going. If you’re not thighs), they were able to walk up to 15% faster after
doing intervals, simply time yourself for a minute at four weeks of training, according to one study. That’s
any point during a walk. You can also use this exercise enough to get most brisk amblers into walking’s super-
to estimate your walking speed (see “How fast am I charged calorie-burning zones. (To build stronger
going?” on page 46). walking muscles, see “Strength training for walkers,”
Focus on a spot ahead of you. Walkers who page 38.)
focused their attention on a cone ahead of them Stretch. Flexibility also influences speed. Tight
walked 23% faster to get to it than did walkers who hip flexors (the muscles at the top of your thighs)
looked at their surroundings as well as the cone, limit your range of motion and prevent you from fully
according to research published in the journal Moti- extending your leg behind you for a powerful push-off.
vation and Emotion. Even though they were moving To keep these key areas in tip-top shape, see “Post-walk
faster, the focused group reported that the walk was stretches,” page 35. Yoga and certain forms of Pilates
easier than did those who spent more time looking are also good workouts to target these muscles.
around.
Strength train. Strong leg and buttock muscles
power your stride, and a strong core helps you stay Climb hills
pain-free as you sustain higher speeds. When a group Whether you head outdoors or crank up the incline
of women, average age 61, did exercises to strengthen on a treadmill, making your walks vertical gives your

ww w. h ealt h . h ar v ar d . e du Walking for Health 47

glutes a more intense workout. In one study, walking Grab some poles
uphill activated three times as many muscle fibers in Walking poles add an upper-body workout to your
the buttocks compared with walking on level terrain. walk that tones your arms, shoulders, and back and
Translation: you’ll firm up your backside faster with increases your calorie burn—without making you
hills. Adding incline also elevates your calorie burn by feel like you’re working harder. The motion for Nor-
about 60% without any change in speed. dic walking is similar to cross-country skiing. The
Walking up hills may be a good alternative to fast poles should always be slanting diagonally behind you
walking for people who are obese or experience knee rather than upright in front of you. When the pole is
pain. In a Colorado State University study, researchers planted, you push off of the pole, along with your back
found that people got just as good a cardio workout foot. Several studies have shown increases of 20% to
walking slowly up an incline as they did when walk- 25% in cardiovascular workload and calorie burn.
ing briskly on level ground—and the load on their However, people using poles tend to report ratings of
knees was lower. With less stress on their joints, they perceived exertion that are similar to walking with-
would likely be less susceptible to pain and injury. out poles. So you can work harder, but it won’t feel
If you’re doing hills outside, what goes up has so hard. For more information on pole walking, see
to come down. That’s a good thing if you’re look- “Nordic walking,” page 14, and for an actual walking
ing to reduce your risk of diabetes. In a small Aus- workout, see “Nordic walking workout,” page 33.
trian study, researchers found that downhill walking
improved glucose tolerance, the body’s ability to
handle blood sugar, more than walking uphill—8.2% Take the stairs
versus 4.5%. But the uphills produced better results Even at a slow pace, you’ll burn calories two to three
for lowering triglyceride levels. An 11% improve- times faster climbing stairs than walking briskly on
ment was found with uphill walking, compared with the level. Researchers in Canada monitored 17 healthy
a 6.8% improvement from going downhill. Research- male volunteers with an average age of 64 while they
ers suspect the differences may have to do with the walked, lifted weights, or climbed stairs. Stair climb-
different types of muscle contractions specific to ing was twice as taxing as brisk walking on level ter-
each activity. rain and 50% harder than walking up a steep incline or
When walking uphill, avoid the tendency to lean lifting weights. And peak exertion was attained much
into the hill. Stay as upright as possible. Take shorter faster climbing stairs than walking, which is why
steps and make sure that you’re landing on your nearly everyone huffs and puffs going upstairs, at least
heel and rolling through, not landing flat-footed. If until the “second wind” kicks in after a few flights.
you find that you’re lifting your knees more than six Because stairs are so taxing, only the very young at
inches, you should shorten your steps. And for more heart should attempt to charge up long flights. But at a
power, make sure your back leg is extended before slow, steady pace, stairs can be a health plus for the rest
pushing off. of us. Begin modestly with a flight or two, and then
Downhill, while not as strenuous from a cardio add more as you improve. Take the stairs whenever
standpoint, may be more stressful on your knees. To you can; if you have a long way to go, walk part way,
reduce the impact of downhill walking, keep your and then switch to an elevator. Use the railing for bal-
steps short, land on your heel, and roll through to your ance and security (especially going down), and don’t
toes. Don’t let your feet pound into the ground. Also try the stairs after a heavy meal or if you feel unwell.
make sure that you’re not leaning back, and keep your The added benefit? The Harvard Alumni Study
feet under you, not out ahead. On steeper slopes, you found that men who average at least eight flights a day
might want to keep your knees slightly bent. Using enjoy a 33% lower death rate than men who are seden-
walking poles is a good way to reduce the strain if you tary. That’s even better than the 22% lower death rate
can’t avoid going down hills. men earned by walking 1.3 miles a day.

48 Walking for Health w w w.h ealt h .ha r va r d.e du

 Going the distance: Staying motivated

W alking shoes? Check. Route to walk? Check.

A walking schedule? Check. You have almost
everything you need to maintain a successful walking
And why stop with just one walking partner? Become
part of a walking community—either in person or online.
Join—or even start—a walking club (see a list of existing
program. You also obviously have motivation. You’re clubs at www.walkers.meetup.com or follow the tips at
reading this report, after all. But you also need enough www.health.harvard.edu/walking-clubs) or a program
www.health.harvard.edu/walking-clubs
drive to keep you going. like Walk with a Doc (www.walkwithadoc.org
www.walkwithadoc.org), in
To find out how avid walkers keep up their mile- which doctors lead group walks, for even more support.
age, University of Michigan researchers surveyed 71 You can also sign up for e-newsletters on walking to
veteran walkers who averaged 44-minute walks, six get daily or weekly reminders to keep walking from the
days a week—and had been walking on average for 15 walking page at About.com (www.walking.about.com
www.walking.about.com).
years. The top three ways they stayed on track were You can also gain support by posting your goals
• reminding themselves of all the benefits of walking and progress on Facebook or another social media
• choosing beautiful settings for their walks site that you use. Many of the activity monitors, such
• plotting out a schedule for walking as opposed to as FitBit, and smartphone apps like MapMyWalk and
going out when they felt like it. Every Body Walk can automatically post your stats.
Here are more strategies to help you overcome This system makes you accountable to someone else.
potential obstacles and make walking a lifelong habit.

Get support Use a pedometer

Exercising with a partner can increase your chances This simple device has been scientifically proven to get
of sticking with a program. You’ll be much more likely people to walk more, according to a review of 26 stud-
to hop out of bed if you know that your neighbor is ies in The Journal of the American Medical Association.
waiting for you at the corner. This buddy system also Over all, people who used a pedometer raised their
makes walking more fun, as you chat about your days, physical activity by nearly 27%, adding about 2,500
share family stories, and even help each other through steps a day (about one-and-a-quarter miles).
tough times. Start by getting a baseline that tells you how many
But friends and family don’t have to physically steps you normally take during the day. Clip on or
walk with you to provide support. Simply email or text turn on your pedometer on as soon as you get up in
the person after you’ve walked. If he or she doesn’t hear the morning and use it all day (except when bathing)
from you, then it’s time for your motivator-in-chief to until you go to bed. Go about your usual daily routine;
gently prod you by giving you a phone call. If the other don’t try to walk more than you normally do. Do this
person has a walking program, too, you can fill this role for two or three days, including at least one weekday
for each other. You can also recruit friends and fam- and one weekend day, then average the results. If you
ily members to support you by helping you find time already have a structured walking routine some days of
to walk. Ask your partner or children to make dinner the week, get a baseline for both walking and nonwalk-
or clean up afterward so you can get a walk in. Ask a ing days. Once you have your baseline number, aim
close co-worker to have walking meetings instead of to increase your daily step total about 1,000 to 2,000.
seated ones. Turn lunch dates with a friend into walks After a week, bump your daily goal up another 1,000
in the park instead. to 2,000 steps. Continue this weekly increase until you

ww w. h ealt h . h ar v ar d . e du Walking for Health 49

reach at least 10,000 steps a day. If weight loss is your and then search to find the geocache container. There
goal, achieving even more steps will speed results. are geocaches hidden all over the world.
You can purchase a pedometer at most stores that GymPact. (www.gym-pact.com
www.gym-pact.com). Put your money
sell exercise equipment. Look for a model that is easy where your mouth is. Pick a goal (10,000 steps or 30
to read, is simple to use, and has a sturdy clip (or even minutes a day), decide how many days you’re going to
a safety strap) to prevent it from falling off. If you have do it, and set a penalty price. Every time you miss a
a smartphone, you can download a pedometer app— day, you pay. If you succeed, you earn money.
many at no cost, such as Moves, Breeze, and Pedom- Virtual Walk. (www.virtual-walk.com). You may
eter++. One caveat: you’ll always have to have your be walking around your neighborhood or on the
phone on you if you want it to track all of your steps. treadmill, but this app will transport you to such
For a more high-tech option, you might want to sites as Washington, D.C., or Arches National Park in
consider an activity monitor like FitBit, Jawbone, or Moab, Utah, complete with photos and history. But
Shine. In addition to step counts, these devices also you have to cover the real-life distances in between
track calorie burn, intensity of activity, and even your landmarks to unlock them.
sleep patterns. Some of them have an idle alert: you The Walk—Fitness Tracker and Game.
can set a time period and if you are sitting for lon- (www.thewalkgame.com
www.thewalkgame.com). Fans of spy thrillers will
ger than that, it will vibrate to remind you to move—a enjoy this app, which is like an interactive audiobook.
great way to combat “sitting disease.” As you walk, you unlock audio clips that tell you the
story, and you’re part of the action. There are 65 epi-
sodes, 800 minutes of audio, and hundreds of miles to
Try apps to keep you motivated keep you motivated. Cost: $2.99.
These potentially addictive apps take step counting to Walker Tracker. (www.walkertracker.com). With
a whole new level of purpose, rewards, and fun. You about 50 competitions to choose from or the option
might even end up finding more excuses to walk! They to create your own, it’s easy to find a reason to get out
are all free, unless otherwise noted. and walk every day. Some involve walking a particu-
Charity Miles. (www.charitymiles.org
www.charitymiles.org). For every lar route, such as the Appalachian Trail or across the
mile you walk, you’ll earn 25 cents for a cause of your country. Cool feature: you’ll see your progress and
choice. There are more than a dozen charities—includ- everyone else’s on a map of the area.
ing Habitat for Humanity, Autism Speaks, Wounded
Warrior Project, and Pencils of Promise—from which
to choose. The more you walk, the more you help. Sign up for an event
Daily Mile. (www.dailymile.com
www.dailymile.com). This is like Train to walk a 5K (3.1 miles), 10K (6.2 miles), half
Facebook for the active crowd. You can track your marathon (13.1 miles), or even a marathon (26.2
workouts, “friend” people, and join discussions. miles). Once the domain of only runners, many events
Meanwhile, challenges amp up the motivational are now welcoming walkers. You just have to choose
power of step counting. Walk all 2,448 miles of Route ones that keep their courses open long enough to
66. Do a mile every day for a month or up to a year. accommodate your walking speed. For example, if you
Or, race to be the first to complete a distance or log tend to walk at an 18-minute-mile pace, you’d want a
the most miles in a set time period. Choose from over 5K with at least a one-hour time limit, two hours for a
200 walking challenges, or start your own and invite 10K, four hours for a half marathon, and eight hours
friends to join you. for a full marathon.
Geocaching. (www.geocaching.com
www.geocaching.com). To engage This approach can be very effective because it com-
in this high-tech treasure hunt, you pick a geocache in bines several strategies into one. First, you’re setting a
your area and use your GPS to find it. You’ll get a phys- goal, which gives you more of a reason to get out and
ical and mental workout as you navigate to the location walk every day. If you tend to be deadline-oriented, race

50 Walking for Health w w w.h ealt h .ha r va r d.e du

 More tips to keep you on track
Walking is so beneficial for your health that you don’t want to (The Harvard Special Health Report Get Healthy, Get a Dog has
let it lapse. Try one or more of these strategies to keep going. more information on this topic. See “Resources,” page 52.)
Have a backup plan. You can improve your chances of walk- “Read” and walk. Audiobooks can make the time pass
ing regularly by coming up with alternate walking options quickly while you’re walking. Make a pact with yourself that
ahead of time. If you have a plan B, then when you sleep in you can only listen to an audiobook during your walks, in or-
and miss your morning walk, you’ll know that you’re going to der to provide motivation. And remember, if you are walking
walk during lunch instead. Or, maybe you know that dinner outdoors, keep the volume low and use only one earbud, so
with friends will prevent you from taking your evening stroll, you remain alert to your surroundings in case of trouble.
so instead you sneak in a 15-minute walk in the morning Get a little rhythm. Music has been shown to inspire
and another before you meet your friends. Keeping a pair of exercisers to go longer and harder. Remember the theme song
sneakers in your car gives you the option to squeeze in a walk from Rocky? Or Chariots of Fire? Or maybe Garth Brooks,
whenever you have a little extra time. Elton John, or Florence and the Machine is more your style.
Create a cue. Many daily habits happen because some- Any upbeat tunes can add energy to your steps and keep you
thing signals you to do them, like brushing your teeth in the motivated. Start with songs that have a slower beat to warm
morning and before bed. You can tie your walks to regularly up, then choose higher-energy ones for the middle of your
scheduled activities, such as getting up in the morning or walk, and finish with a slower, relaxing tune. You can even
lunchtime. You could also use tasks such as grocery shopping. alternate fast and slow songs for a musical interval walk. Just
For example, drive to the grocery store, but take a walk before remember to keep the volume low and use only one earbud,
you start shopping. Over time you’ll relate walking with those to stay alert to your surroundings and safe.
activities, so they will remind you to take a walk. Make a change. A new walking route, even if it’s just head-
Get a four-legged walking companion. Studies show that ing to the next neighborhood, can invigorate your walking
people who have dogs walk more. If you’re up for the respon- routine. But if that’s not possible, you can make a tried-and-
sibility, getting a dog could be the catalyst that turns you into true route fresh again with a few tweaks, like going earlier
a habitual walker. But even if you can’t commit to having a or later. Or invite someone new to join you. Different person-
dog, there are still ways that man’s best friend can keep you alities and conversation topics will keep you engaged. And
moving. Offer to walk your neighbor’s dog, or check with a you’ll see things differently if you walk your usual route in the
local shelter. Many shelters need volunteers to walk the dogs. opposite direction.

day also gives you an immovable deadline by which you Be kind to yourself
need to be ready. Don’t beat yourself up if you miss a workout! Next
To sign up for these types of events, you also have time you miss a workout or are thinking of skipping
to pay a registration fee. For some people, this pay- one, pretend that it’s your best friend having trouble.
ing to play motivates them because they don’t want What would you say if he or she were struggling? Use
to waste the money by not being able to complete the that same supportive language to help yourself. Avoid
event. However, others may be motivated by a different “I can’t” thoughts or other put-downs. Instead, prac-
type of monetary incentive—having to pay a penalty if tice positive statements such as “I can do this!” “Look
they don’t follow through on walking every day (or any how well I did yesterday (or last week)!” “I am getting
activity they’ve committed to). If that sounds like you, stronger.” Any time you notice toxic thoughts creeping
then bet with someone that you’ll do the event. in, think—or say aloud—“Stop!”
Finally, events like races and charity walks also cre- And if you do slip, know that you’re not alone. It
ate communities—another proven way to stick with happens to everyone from time to time. The impor-
exercise. Many events have Facebook pages where par- tant thing is that you catch yourself before you fall.
ticipants can ask questions and meet others who are That means getting back into a routine as soon as
doing the race. And the more events you do, the more possible, not letting one or two missed walks lead to
like-minded people you are going to meet. Many long- weeks of little to no activity. Instead, shake it off, lace
term friendships have started with a race. up your shoes, and head out the door for a walk!

ww w. h ealt h . h ar v ar d . e du Walking for Health 51

 Resources
Organizations American Volkssports Association
1001 Pat Booker Road, Suite 101
American Academy of Physical Medicine and Universal City, TX 78148
Rehabilitation 210-659-2112
9700 W. Bryn Mawr Ave., Suite 200 www.ava.org
Rosemont, IL 60018
This educational nonprofit organization has a grassroots
847-737-6000
network of about 300 active clubs, presenting more than
www.aapmr.org
3,000 volkssporting events each year. These events feature
A national professional organization for physiatrists—medical noncompetitive walking, hiking, or biking, with walking being
doctors trained in physical medicine and rehabilitation—which the most popular. The website provides links to clubs and events
promotes education and funds research in this area. A referral across the country.
service on the website locates physiatrists by state.
America Walks
American College of Sports Medicine P.O. Box 10581
401 W. Michigan St. Portland, OR 97296
Indianapolis, IN 46202 503-757-8342
317-637-9200 www.americawalks.org
www.acsm.org
This national nonprofit organization is devoted to making
ACSM educates and certifies fitness professionals, such as America a great place to walk by promoting safe, convenient,
personal trainers, and funds research on exercise. A referral and accessible walking conditions for all. The website provides
service on the website (http://certification.acsm.org/pro-finder
http://certification.acsm.org/pro-finder) information to help you make your community more walkable.
locates ACSM-certified personal trainers.
Arthritis Foundation
American Council on Exercise 1330 W. Peachtree St., Suite 100
4851 Paramount Drive Atlanta, GA 30309
San Diego, CA 92123 800-283-7800 (toll-free)
888-825-3636 (toll-free) www.arthritis.org
www.acefitness.org
The foundation has local chapters in many states. The website
ACE is a nonprofit organization that promotes fitness and offers educational materials on arthritis, pain control, treatments,
offers a wide array of educational materials, including information alternative therapies, and other topics. Walk to Cure Arthritis, the
for consumers on finding personal trainers and health coaches. foundation’s annual community fundraising program, features 5K
walks around the country.
American Diabetes Association
1701 N. Beauregard St. National Institute on Aging
Alexandria, VA 22311 Building 31, Room 5C27
800-342-2383 (toll-free) 31 Center Drive, MSC 2292
www.diabetes.org Bethesda, MD 20892
The association provides resources and information to 800-222-2225 (toll-free)
people living with Type 1 and Type 2 diabetes, along with www.nih.gov/nia
advice on preventing diabetes. It also hosts Step Out: Walk This federal agency offers many helpful publications available
to Stop Diabetes, walks that are held across the country to raise to the public, including the free booklet Exercise and Physical
awareness of diabetes and funding for programs. Activity: Your Everyday Guide. The booklet, available online,
includes simple tests to check your progress.
American Heart Association
7272 Greenville Ave. The President’s Council on Fitness, Sports and Nutrition
Dallas, TX 75231 1101 Wootton Parkway, Suite 560
800-242-8721 (toll-free heart disease information) Rockville, MD 20852
888-478-7653 (toll-free stroke information) 240-276-9567
www.heart.org www.fitness.gov
The AHA website provides educational materials on all aspects www.presidentschallenge.org
of heart disease and stroke. The organization also offers The President’s Council on Fitness, Sports and Nutrition offers
educational services and materials. AHA’s HeartWalks are walks simple tips for healthy eating, weight loss, and an active lifestyle.
organized across the country to raise money to help fight against The President’s Challenge website hosts activity logs and fitness
heart disease and stroke. calculators and two levels of fitness challenges.

52 Walking for Health w w w.h ealt h .ha r va r d.e du

 Resources
Weight-Control Information Network If weight loss is your goal, this book (by the fitness consultant
1 WIN Way for this Special Health Report) can help. In addition to an eight-
Bethesda, MD 20892 week walking plan, it includes strength workouts, nutritional
877-946-4627 (toll-free) advice, recipes, and motivation to help you achieve your goals.
http://win.niddk.nih.gov
Walking: A Complete Guide to the Complete Exercise
The Weight-Control Information Network offers free publications Casey Meyers
on obesity, weight control, physical activity, and nutrition. (Ballantine Books, 2007)
This research-packed book provides a compelling argument
Publications that walking in the best type of exercise. In addition, it provides
The Complete Guide to Walking, New and Revised: how-to advice for getting more out of your walks.
For Health, Weight Loss, and Fitness
Walking Your Blues Away: How to Heal the Mind
Mark Fenton
and Create Emotional Well-Being
(Lyons Press, 2008)
Thom Hartmann
All things walking—from technique and gear to nutrition (Park Street Press, 2006)
and complementary forms of exercise—are covered in this
This book looks at walking as bilateral therapy, engaging both
comprehensive book. It also includes a 52-week plan to make
sides of the brain, to restore mental, emotional, and spiritual
walking a permanent part of your life.
well-being.
Get Healthy, Get a Dog: The benefits of canine
companionship
Elizabeth Pegg Frates, M.D., and
Websites
Lisa Moses, V.M.D., Medical Editors About Health: Walking
(Harvard Medical School, 2014) www.walking.about.com
This Special Health Report from Harvard Medical School Advice for walkers of all levels from beginners to ultra-
outlines the health benefits of owning a dog, including the marathoners on all topics from training plans and technique
encouragement to walk together. To order, call 877-649-0457 to gear, injury prevention, and nutrition.
(toll-free) or go to www.health.harvard.edu.
Every Body Walk: The Movement to Get America Walking
Nordic Walking
www.everybodywalk.org
Malin Svensson
(Human Kinetics, 2009) News and resources on walking, health information, a personal
pledge form to start walking, as well as a place to share stories
This book covers everything you need to know about walking
about individual experiences with walking.
with poles. It includes advice on choosing poles, proper technique,
and different walking surfaces, as well as workouts to do with My Walking Coach
your poles. www.mywalkingcoach.com
Walk Off Weight Motivation, support, and online coaching for walkers of all
Michele Stanten levels from walking coach and certified fitness instructor
(Rodale, 2010) Michele Stanten, fitness consultant for this report.

ww w. h ealt h . h ar v ar d . e du Walking for Health 53

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