Behavior Change and Health News


Walk for the Health of It

The current issue of Functional U features practical and timely information on the most popular physical activity: walking. The author of the article, Julie McNeney, vice president of education for the International Council on Active Aging (ICAA), recently shared with the ALP staff some of her vast knowledge about walking.

According to Julie, the number of people who participate in fitness walking has risen 40% in the past 16 years to about 38 million Americans, or almost 15% of the nation’s population. Especially among baby boomers, walking ranks high among preferred physical activities. Del Webb’s 2003 Baby Boomer report states that 87% of this age group choose walking for exercise as their favorite form of physical activity.

Fitness walking consists of moderate to brisk walking, the equivalent of walking one mile in about 15 minutes. People who regularly walk at this pace improve their cardiovascular fitness, burn calories, and can help to prevent or manage conditions such as hypertension, diabetes, high cholesterol, and arthritis. “Walking techniques such as maintaining good posture and using a step counter are useful as you progress through Active Living Every Day,” Julie explains. “The Functional U article gives more specifics on how to apply the knowledge you learn in the course to increase your physical activity.”

Here are a few of Julie’s tips for safe, comfortable walking.

  • Choose comfortable, well-fitting, and supportive shoes with thick, flexible soles to cushion your feet and absorb shock. (Read an article on choosing good shoes here.)
  • Wear thick socks and loose clothing that remove moisture from the skin.
  • Dress in layers that can be removed if you become too warm while walking.
  • Warm up at the start of your walk and cool down at the end by stretching and walking at a leisurely pace.
  • Carry a water bottle and drink from it regularly, especially on hot days.
  • Walk on flat, firm, level surfaces if you have arthritis.
  • Pay attention to your feet, particularly if you have diabetes. If you see abnormal changes or feel pain, numbness, tingling, or burning in your feet or ankles, visit your health care provider as soon as possible.
  • Watch for uneven surfaces, rocks, holes, cracks in the sidewalk, and other things that might cause you to trip or fall.
  • Wear light colors or reflective clothing at night or before sunrise.
  • Be aware of your surroundings. If you choose to listen to music, cover one ear only with a headphone or both ears with the volume kept low.

Julie thinks that the most important thing to consider when choosing a physical activity is to find something you enjoy. “I am an avid walker,” she says. “But you may prefer to ride a bike or swim. If you enjoy it, then you’ll do it, and that’s the most important thing: that you’re doing it.”

Active Living Partners and the ICAA formed a partnership in 2003 to increase physical activity in older adults. Julie trains facilitators from ICAA member organizations to provide Active Living courses. “Active Living Every Day gives ICAA members another opportunity to reach out to inactive adults,” Julie says. “People may be intimidated by physical activity, or they don’t know what to do to become active. This course serves as a bridge for them to learn that they can do simple things every day to increase their activity, and they realize that they’re not alone in their journey to becoming more active.”

To access Julie’s article in Functional U and learn more about fitness walking, please click here. The ICAA Web site at www.icaa.cc contains additional resources related to physical activity for older adults.

Source

McNeney, Julie. Walking for fitness. Functional U. Volume 2, Number 5; July 2004. www.icaa.cc



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