Strolling the Neighborhood
(Walking for Health)
by Bob New

It is supposed to be Spring, and the days will be getting warmer. I promise! With the warmer weather come many people who decide to shed those winter pounds, live up to that New Year’s resolution and get out and walk more. Now, your reason for wanting to walk may be different than that, you may just want to get out and visit with neighbors as you stroll around your neighborhood. Perhaps steal some landscaping ideas from that house down the street or see who actually moved into that new house you watched being built last fall. Whatever the reason, there are some considerations to take into account before you begin. Especially if, like me, this past winter has found you to be, uh, let’s say, aerobically challenged to be politically correct.

Being the internet junkie my wife accuses me of being, I decided that before I begin my walking adventure, I would check out some of the do’s and don’ts associated with walking so I could optimize my time and reduce the amount of pain and sore muscles I’m sure will come. Now, I enjoy walking, especially from the couch to the fridge during half time or during that long caution flag of the Sunday afternoon race, so I thought how hard can this be! You know, there are a LOT of web sites out there on walking. So I gleaned a few tips from some of them and compiled them into this article.

The number one tip on walking on most of the web sites I looked at was to get the proper shoes. Hmm, the proper shoes for walking. Aren’t all shoes designed to be walked in? I know I walk in every pair of shoes I own. But here is what they said about proper walking shoes. A proper walking shoe should provide a well-cushioned heel, firm arch support and a flexible sole. Also a lower-profile heel also helps you roll through your foot and avoid shin pain. That last one caught my eye as avoiding pain is a very high priority on my list!

Another idea that sounded good to me was to start out easy. Easy is good, I can handle easy. I thought maybe by that they meant from the couch to the fridge and back just during a time out or pit stop. No, they said to initially aim for 30 minutes of walking three to four times a week. Ok, I guess I can handle that one.

Staying motivated. Now we come to the one that is surely the downfall of almost every exercise program and New Year’s resolution for that matter. There are ways to make walking fun and help to maintain your motivation. You can walk with a friend or in a group, you can use your time walking to relax and think. I would not suggest thinking of hot fudge sundaes though. You may walk for your 30 minutes paying more attention to that sundae than where you are going and find yourself in front of the local ice cream parlor. The problem with that is that after you eat your sundae, it is another 30 minute walk back.

Seriously though, here are 10 important tips to remember if you do want to start walking for exercise:

1. Walk smoothly, putting energy into each step and let your arms swing freely by your side;

2. You may feel some soreness in the early stages of your program. This can be reduced by stretching the working muscles before and after you walk.

3. Wear light, loose, comfortable clothing and proper walking shoes;

4. Wear a hat and sunglasses and use sunscreen on exposed skin - avoid the hottest times of the day;

5. If you are going on a long or strenuous walk drink water before you start and carry a supply with you - especially in hot weather;

6. If your breathing becomes uncomfortable, slow down or stop;

7. In cold weather, a hat prevents heat loss from the head;

8. If you are walking when it is dark, wear light colored clothing so motorists can easily see you;

9. Avoid walking immediately after meals and don’t walk if you don’t feel well;

10. Please remember as with any physical activity program you should discuss your intentions with your doctor. Especially if you have any concerns about your health, have been inactive for some time or are contemplating more strenuous exercise. !!

I hope these tips are helpful. If you pass me while strolling through the neighborhood say hi, and if you walk by my house and see a pink flamingo and bird bath arrangement that looks just like yours, well, you know I’ve strolled by your house as well.