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Walking Program
Keep the Beat!
Knowing your target heart range helps you to pace yourself so you can get the most cardiovascular benefit from your walking program. If you don’t know what your target heart rate is, go to the American Cancer Society’s target heart rate calculator.
Once you know your target heart rate range, you can use this method to check your pulse: To measure the pulse on the neck, place the index and middle finger just to the side of your Adam's apple, in the soft hollow area (see link below for a diagram).
Gently apply pressure until the pulse is located. Do not use your thumb (it has its own pulse) and do not compress both carotid arteries at the same time as the carotid arteries supply blood to the brain. Once you find the pulse, count the beats for 1 full minute to take your resting pulse. Then, when you are walking, count it for 10 seconds and multiply by 6 for a quicker method to check your rate.
Put Your Best Foot Forward!
Good form will help you walk faster and longer, increasing your fitness level more quickly. You'll tire less easily, use more of your core (stomach and back) muscles, and improve the overall efficiency of your workout, according to an American Association of Retired People (AARP) article which recommends these techniques.
- Strike with your heel first. Your heel should hit the ground first. Roll your foot through to the toe, with no unnatural pushing from one foot to the other. Take shorter, rather than longer, steps. More frequent short steps will give you a better workout and be easier on your joints.
- Swing your arms. Bend your arms at the elbow at a 90-degree angle and swing them toward the center of your body. Be careful not to cross the center line of your body or bend your arms more than 90 degrees. Swinging your arms properly will give you a better aerobic workout, burn more calories, and engage more muscles throughout your torso. Also, you will be able to move faster than if your arms are dangling at your sides. Just keep your hands in a lightly curled fist (avoid clenching).
- Stretch your spine. To maintain good posture, stretch your spine tall, reaching up to the sky with the top of your head. Your head should be resting comfortably in line with your spine - don't tilt it back or tuck your chin. This is especially important when you're going up hills. Looking up the hill can strain your neck and make it hard to breathe.
- Contract your stomach. With your spine tall, contract your stomach muscles slightly and lift them upward to support your lower back. This will also help you maintain your posture, as well as avoid straining your lower back. Jo Ann Taylor, a fitness walking coach from WalkingConnection.com, advises that you should be able to draw a straight line from your ear down to your shoulder, to your hip, knee and ankle. She says a common problem to look for is an unnatural arch in the lower back. Commonly known as a "sway back," this incorrect posture can create great discomfort, especially when walking long distances. To eliminate this problem, practice tucking your buttocks under your body, putting the pelvis area in a more neutral position.
It may sound funny but having someone video your walking technique may help you critique your style and see where you need to correct it. If you need a visual as far as form and function, visit WalkingHealthy.com.
Step It Up A Notch!
If you have been a regular walker for awhile and want to add some variety to your walk, read this CNN health article on interval walking to gain strength and speed.
A Walk in the Park
Consider incorporating walking as part of the social time spent with friends and family.
- Walk to the restaurant you were planning to eat at or park a few blocks away if it is too far from home.
- Make a regular “walk around the block” part of your after dinner routine with your family.
- Going for Starbuck’s? Do take out and bring it on the trail instead of sitting in the restaurant. Maybe do a skim latte to be good to your heart.
- Seize an opportunity to explore your neighborhood on foot or find new trails and parks in your area.
- Need to meet with a colleague to discuss a project - talk n’ walk. Who says all meetings have to be in a stuffy room indoors?
- If you have a regular lunch or dinner date with friends make it a walk in the park instead and finish with a smoothie. Healthy smoothies can contain nutrients which make a complete meal, especially when protein powder is added. Be sure to choose wisely.
- If the weather doesn’t permit walking outdoors, walk a couple of loops around the inside of your work site, going up and down the stairs several times to build endurance. Thirty minutes of walking is thirty minutes whether it is inside or out.
- Ever do the Blackberry shuffle? Instead of standing still when getting messages off of your Blackberry or cell phone, move around even if it is in a short circuit. Just don’t do it near a stairwell.
By incorporating walking in to all aspects of your life, it will not seem as if you have to “schedule in” exercise.
Follow the Trail
Here are some great local resources to enjoy a trail walk with friends or family. Pack a lunch and enjoy the beauty of spring in Washington, before the curtain of humidity is upon us. Don’t forget the sunscreen and plenty of water.
No VA Regional Park Authority
has a listing of trails for walking, biking etc with descriptions and directions.
Burke Lake Park - Trails
On Rte 123 and Burke Lake Road in Fairfax Station. It offers a 5 mile trail around the lake and an 18 station fitness trail.
Multi-Use Trails in Metropolitan Washington DC
These trails are made for hiking or biking.
Hiking Club
Join a hiking club and learn more about area trails and coordinating activities.
American Volksport Association
A volksmarch is a non-competitive 6 mile (10 kilometer) walk. It's not a pledge walk, it's not a race, it is a fun activity you do with a club, with your family, with your pet, or all by yourself. Volksmarching got its name from its origins in Europe.
Walk Backwards
Why not try walking backwards? It sounds like something kids would do, but it is actually a therapeutic means of exercise that burns calories at a faster rate than forward walking. Backwards walking is a technique that works a different set of muscles. Sometimes physical therapists will recommend it for people with knee or other joint injuries. It can be done on a gentle incline outside or on a treadmill that is slightly elevated. However, it is not recommended if you have a balance problem or frail bones.
If you do practice backward walking (or retro walking, as it is also called), just remember to look behind you frequently. Or better yet, walk with a buddy and as they walk forward you can walk backward, and then switch. You will be amazed at the difference you feel in your leg muscles afterwards.
Racewalking
This form of walking takes it to a whole new level. See if you are ready for this challenge by reading more about the techniques and rules of form.
Nordic walking – with poles!
- Walking with ski poles or Nordic walking began in Finland. This technique of walking can help burn more calories and it can offer an overall fitness program because it works all of the muscle groups. Log onto the American Nordic Walking Association to find out more about this popular alternative to traditional walking.
- You can also watch a short video demo from Web MD on how to use the walking poles.
Beach Walking
According to the DiscoverWalking.com website:
“Walking in sand requires a greater effort than walking on a hard surface. Your muscles and tendons will work harder as your foot moves around.”
Make Friends While Walking
Joining a walking club or a “meet-up” group allows you to make new friends while incorporating walking into a social event. The Washington Metropolitan area offers a lot of opportunities in this arena. Check out some of these sites:
For additional information, visit Walking Resources.
Note: This web page contains links to one or more web pages that are outside the FCPS network. FCPS does not control the content or relevancy of these pages.