Stay fit one step at a time

Many participated in Relay for Life by walking around a track on Saturday. (Randi Stella – rstella@daily-chronicle.com)

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Monika Norisson woke up Saturday morning and knew it was a perfect day to power walk.

“The sun was shining and it gives you natural energy,” the 42-year-old said, taking a brief break from her workout around Lake Sycamore. “As far as I’m concerned, there should be more people out here today.”

With its low impact, walking is a good fitness option for nearly everyone, said Alicja Stannard, exercise specialist with Northern Rehabilitation Associates in DeKalb. But as the weather becomes warmer and walk-a-thons more frequent, there are tips people should keep in mind before tying up their gym shoes and heading for the trails.

“People have to understand that any time you are going to be doing more than what you have done, even if its walking, you’re going to have to make sure you are physically able to do it,” said Chris Laurent, athletic trainer with Unlimited Performance Rehabilitation and Sports Medicine in Sycamore.

The ideal distance to walk when starting a regimen varies depending on a person’s activity level, Stannard said. Those who are particularly sedentary may want to consult a physician before training.

“If you aren’t as active, you can start walking about three times a week for maybe just 10 or 15 minutes at a time,” Stannard said. “It’s about monitoring the body. If you feel good, you gradually add more time to walking and add more days throughout the week.”

Walkers need to be mindful of environmental obstacles or uneven sidewalks and therefore should try to get their miles in while it is still light outside, Laurent suggested.

“But once it gets hotter and more humid, it’s important to avoid walking in the middle of the day,” Stannard noted. “Try to walk in the shaded areas, or walk in the mornings or early evenings when it’s a little cooler.”

Walking doesn’t require any special equipment or a gym membership – among its many perks, Stannard said – but those doing it should invest in a supportive pair of athletic shoes. Shoes should be specific to running or walking as well as a person’s foot type, Laurent said.

Proper footwear will help walkers avoid injury, and may alleviate unnecessary pressure on the knees or joints, Stannard said.

Injuries from walking are fairly rare, experts said, so the many benefits surely outweigh the few risks.

Walking can reduce the risk of many health issues, from the likelihood of heart attack and stroke to hip fractures and glaucoma, according to the American Association of Retired Persons. In fact, any boost in a person’s level of physical activity will strengthen his or her immune system, Stannard said.

“It’s also a natural mood booster,” she said. “When people start to exercise, they tend to generally feel better and they also become energized afterward.”

She suggests joining a walking group or gathering friends for a stroll. Buddy workouts and a consistent routine increase the chance that individuals will stick to their regimen, experts said. It also makes the experience less of a chore.

Sycamore Park District’s program supervisor, Bart Desch, knows there is power in numbers. He began a walking club last year that moseys around Lake Sycamore three times each week.

The group, which has about five participants, keeps track of mileage on a monthly basis, Desch said.

“Obviously it’s a healthy activity that a lot can take part in,” he said. “But it’s a good way to get people out to Lake Sycamore and meet others.”

That’s also the objective of Buddy Brigade – a similar DeKalb group kicking off this summer. The program was launched by Strategies for Optimal Achievement and Regeneration in DeKalb and is geared toward baby boomers, said Kaiya Marie, executive director.

Members will train together for fall walk-a-thons, Marie said, including those for the National Diabetes Association, American Heart Association and National Alliance for the Mentally Ill.

“This program will not only provide mutual support for those who haven’t exercised in while ... but fundraising efforts can benefit seniors and the general public as well,” she said.
 

Benefits to Walking



Controlling your blood pressure:
Physical activity strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries.

Decreasing your risk of heart attack:
Exercise such as brisk walking for three hours a week – or just half an hour a day – is associated with a 30 percent to 40 percent lower risk of heart disease in women.

Decreasing your risk of stroke:
Regular, moderate exercise equivalent to brisk walking for an hour a day, five days a week, can cut the risk of stroke in half, according to a Harvard study of more than 11,000 men.

Protecting against hip fracture:
Consistent activity diminishes the risk of hip fracture, concludes a study of more than 30,000 men and women ages 20 to 93.

Source: American Association of Retired Persons.