Dale Davenport

Time to take a walk for health and fitness

We Americans walk less than most of the world, and we’re also among the most overweight people. Health researchers have stated that one of the best things we can do to reduce our weight is walk more. In a 1996 report titled “Physical Activity and Health,” the Surgeon General recommended “a minimum of 30 minutes of physical activity of moderate intensity on most, if not all, days of the week.” The benefits are greatly reduced risk of heart disease, diabetes, cancer, stroke and other health problems. Walkers have also been shown to live longer and survive to healthy, active old age in greater numbers than their couch potato friends.
     Taking walks a few times per day will help keep your metabolism actively burning calories. Great places to take quick one-mile walks are the perimeters around rest stops, since most of them have groomed lawns with good footing and no traffic. Walking briskly for about 15 minutes should get you close to a mile. Putting on some headphones and listening to your favorite tunes will make the experience fun. I listen to fast rhythms, and it seems to speed me up.
     If you’d rather get in all of your walking for the day in one outing, keep at it for a minimum of 30 minutes. Try to increase to an hour as you get stronger. Keep a brisk pace; heavy breathing is a sign that your heart and lungs are benefiting from your walk. As you increase your speed and the length of your walk, you may need to add a few days off per week to recover. I am nearly 50 and find that I need to take a day off for every day I exercise. Your recovery time will vary based on your age, the intensity of your workout and your conditioning level. If you have chronic soreness, you may need to take more recovery time. 
     Keep track of the time that you walk, since guessing can be inaccurate. I like to use music to keep track of the time. Making up your own playlist with an MP3 player is a great way to put together songs that you like in 15-, 30- and 60-minute lengths. The music is an important way of making exercise enjoyable. Your walk shouldn't be a hard task like digging a ditch – it should be a physical activity that’s fun and makes you sweat a little, like dancing. Start looking for some interesting places to walk, then get out there and have fun!
     Dale Davenport is a professional over-the-road driver.