IF YOU think walking is just a method of getting from A to B, think again. Those in the know have long used their daily stroll as a secret weapon in the fight for fitness. Back in the 1980s, savvy New York businesswomen grabbed headlines by swapping
their stilettos for trainers and power-walking their way along Wall Street.
Cher, Teri Hatcher and even Nicole Kidman and her baby bump are just a few of the celebrities who've been spotted power-walking their way to an A-list body. Whether you're taking part in the MoonWalk or just want to lose a few pounds, walking is a great way to work out.
It might seem like a relatively effortless activity, but recent scientific evidence shows that walking one mile in 15 minutes burns about the same number of calories as running a mile in 8.5 minutes. It also places less strain on the body's joints than jogging and carries a much lower risk of injury. There are five key walking styles, defined by speed and technique: the stroll, the average walk, power-walking, speed-walking and race-walking, which is an Olympic sport. The speed of these walks varies from about 3km per hour up to racing speeds of 14.5km per hour.
One of the rewards of walking is the speed at which your fitness levels will improve. You can progress from being an average walker to a power walker in a matter of weeks, and increase your speed by as much as 3km per hour. Avril McKenzie, a personal trainer based in Edinburgh, says one of the advantages of walking is that it can be enjoyed by practically everyone. "It's a very inclusive sport, and people notice an improvement in their fitness within a month. Walking uphill is a particularly good idea, as it burns more calories and provides a more intensive workout."
Walking tones and strengthens muscles whilst reducing body fat, and improves cardiovascular fitness levels. So the more you do it, the easier you'll find your next outing. The long-term benefits are not to be sniffed at either. Power-walking reduces the risk of coronary disease, strokes and certain cancers, and helps to prevent osteoporosis. If you can find the time to walk for just 30 minutes every day, you'll also be strengthening your immune system.
Researchers in the field have described walking as "the nearest activity to perfect exercise" due to its physical and mental benefits. Power-walking releases endorphins, which work to reduce tension, stress and anxiety. This socially enjoyable sport improves energy levels, self-esteem and sleep patterns. So whether you choose to average-walk to work, power-walk in your lunch break or just go for a stroll around the block in the evening, you should be en route to a happier and healthier lifestyle.
TAKE THE FITNESS TESTBefore you reach for the trainers, use these quick tests to determine your level of strength and flexibility. Assessing your fitness in this way will help you to avoid overworking your muscles or training harder than is healthy for you.
Flexibility of leg musclesSit on the floor with your legs out in front of you. Flex your feet so that the toes move towards you. If they move beyond the point of being perpendicular to the floor, your flexibility is excellent. If you can't move your feet to this perpendicular point, it is vital that you improve flexibility by stretching your leg muscles frequently.
Flexibility of lower back and hamstring musclesSit on the floor with your legs straight in front of you, ankles flexed and feet flat against a wall. Reach your hands towards the wall. If you can flatten your palms against the wall, your flexibility is excellent. Knuckles to the wall is good, fingertips is average, not reaching at all means stretching is vital.
Strength of core musclesLie on your back and place your hands under the small of your back. Slowly lift your right leg, keeping the leg straight and the foot flexed. Use your core muscles to slowly lower your right leg. As your leg reaches 45 degrees, feel with your hand to check if your back is arching.
If your back remains flat as you lower your leg, this shows you have strong muscles. The weaker your muscles, the more your back will arch.
Heart rateSit down for at least ten minutes, then feel your pulse on your wrist. Hold your upturned wrist with one or two fingers placed lightly on its inside. Count the beats of your pulse for ten seconds, then multiply this by six to calculate the rate for one minute. A fit adult has a resting heart rate of 50 to 60 beats per minute (bpm). The heart of an average adult beats at about 72 bpm at rest, and an unfit person has a resting heart rate of 80 to 90 bpm.
Walking essentialsShoes These need to be lightweight, flexible and well cushioned. They should have a low-cut heel, a low heel profile and arch support. The toe box should be roomy, deep and preferably rounded.
Sports bra One made with synthetic fibres will have moisture-wicking properties and allow the skin to breathe.
Lightweight jacket For wet winters, a water-resistant (but not waterproof – too sweaty) jacket is essential wear.
Socks As you stride, your Achilles tendon continually hits the back of your shoe and without high ankle socks you risk getting blisters.
Leggings or shorts should be made from a synthetic stretch fabric with flat seams to prevent chafing. Baseball cap Protects from the sun in summer, retains heat in winter.
Water bottle Hydration is essential.
• Extracted from Walking for Fitness by Nina Barough (Dorling Kindersley, £9.99)
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The full article contains 1045 words and appears in Scotland On Sunday newspaper.
