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Walking your way to fitness!
Friedrich Nietzsche
The great thing about it is that just about anyone can do it - anywhere - anytime - and at their own speed. Even previously sedentary, middle-aged or elderly adults can get significant health benefits by simply strolling around the neighborhood every night. (If you want to get started but you are unsteady, consider using a cane or poles Not only will you do your heart good, but you'll tone up, lose weight, and feel invigorated! 1. Use a heart rate monitor to ensure you are within your target range. If you are not achieving your target rate, you won't get the cardiac benefits. If you are over your target heart rate, you may be putting yourself at risk. Using the monitor can give you extra confidence. There are many styles to choose from. Check out Amazon for wide selection of heart rate monitors What is your target heart rate? There are simple calculations to determine your target heart rate based on age, gender, and fitness levels, but if you are living with heart disease, we strongly recommend getting advice from your doctor or cardiac rehab team to ensure you are exercising in the appropriate heart rate zone. A simple formula for estimating your target heart rate is located here. A Simple Program for Success
Many people ask, "Do I really need a program?"If you can put one foot in front of the other, you can walk! So what's all this about programs? A program helps you set specific goals and then establish the regular activities that will lead you to those goals. For many of us, this type of structure is one of the best ways to stay on task. So whether you want to lose some inches, reduce your BMI score, lower your blood pressure, shed a few pounds, or a combination of these or similar objectives, a program geared to those specific goals will get you there MUCH faster than simply having a vague idea of what you want to achieve. Your doctor or rehab team can help you set your goals and design the right exercise program... including walking. Four Levels 1. Lifestyle or Health - such as a stroll through a park. Generally at a faster pace than window shopping. In other words, it will elevate your heart rate. 2. Fitness - at a fast enough pace to get your heart rate up to your target training zone. 3. Athletic or High Energy - a variation on the sport of race walking. 4. Walk-Run and Race Walking - here the two books differ. The "dummies" book introduces walk-runs while the other goes into more detail about race walking. What level is right for you? Our suggested program for those living with heart disease focuses on just the first two levels. You are the best judge of where to start. The two most important things are, first, to begin and continue a program and second, to not push beyond what is comfortable or safe! This is a long-term lifestyle change, so take it easy. If you overdo it you risk injury. This will set you back both physically and emotionally. Excessive soreness can also be a demotivator. So please set realistic goals. Level 1 How to begin
Gradually (possibly over many weeks) increase your time until you're up to 30 minutes per session. As you get more comfortable, gradually increase the pace so that you elevate your heart rate slightly. Download the free Smart Heart Living Fitness Log to track your progress and help you stay motivated. Level 1 target heart rate: between 50 and 60 percent of your maximum heart rate. How to begin Do this a couple of times a week, gradually increasing both the time within each session and the number of sessions in which you are doing Level 2. Over time (and we stress that the time to do this must be adequate to allow your body to adjust) you will increase your Level 2 walking. If you find that Level 2 is a good and comfortable pace and activity, and you are achieving your fitness goals, just keep doing it!!! It is important to emphasize that Level 2 walking can be the main focus of the cardio portion of your fitness program! You do not need to move beyond Level 2 to reap the benefits. We recommend that Level 1 walks remain part of your routine on "easy" days and as the warm up and cool down portions of your regular program. Level 2 target heart rate: between 60 and 75 percent of your maximum heart rate. Numerous routines are detailed in the two books mentioned above. If you feel the need for further guidance we fully endorse either of these as excellent references. Where to Walk?TREADMILLSIf you participated in cardiac rehab, you probably used a treadmill. Advantages: Treadmill workouts have certain benefits - such as being able to program your time, your speed, and your incline. You are not bound by the weather or concerns about safety. It doesn't matter if it's dark outside - you can exercise at any time of the day or night. And, you can watch TV or movies while you get your exercise. Disadvantages: Not everyone has a treadmill, and it may not be feasible to even consider a treadmill if you have space or budget constraints. Some may find using a treadmill boring. Only one person can use a treadmill at a time so you can't walk with a buddy! (We tried but my husband kept falling off the back of the treadmill. Ha ha - seriously though - don't even try it!) NEIGHBORHOOD SIDEWALKS & STREETS Advantages: Getting out in your neighborhood will not only help you get fit, but will also connect you with your community. Natural variations in the terrain will add to the benefits of your workout. Being able to vary your route can keep it interesting. Disadvantages: If the weather is uncooperative you may put off exercising. If your community was not designed to be "walker-friendly" it may be difficult or even unsafe. PARKS Parks generally have sidewalks or paths designed for pedestrians. Advantages: A brisk stroll in a park means you are away from cars (no exhaust, no risk of being run over) and you can enjoy tranquil and beautiful surroundings. Disadvantages: Depending on the park, there may be safety issues. It may not be a safe place to go after dark. You may not have a park close to your home. PEDESTRIAN TRAILS Many communities have trails for walkers. In my community the trail system connects a network of parks but includes some sections through residential areas. Advantages: Various routes are marked for your convenience. Often maps that show the routes and the distances are available. Check with your local parks and recreation department or government agency. Having a selection of routes allows you to vary your exercise and gradually increase your distance. Disadvantages: Again, there may be safety issues. There may be places that are not safe after dark. If the trails (or segments of) are somewhat isolated, you could get into trouble if you are alone and encounter problems along the way. Carry a cell phone and identification. If the trails are not near your home, you may have to drive your car or take transit to get to the trail. OUTDOOR TRACKS Local schools may have an outdoor track you can use. Advantages: The surface is flat and stable. Many outdoor tracks have nighttime lighting so you are not limited to the daylight hours, and there may be other people using them - which makes them safer. It's easy to calculate your distance - the number of laps x the length of the track. Disadvantages: School team practices and activities on the track will limit the availability. You will need to adjust your schedule accordingly. INDOOR TRACKS Some health clubs have indoor tracks. Advantages: Weather won't affect you. You can connect with others (which can be motivating and make the time go faster) and you can monitor your distance. If you choose to go out in the morning or at lunch time, you can shower and change before going to work. Disadvantages: You will have to purchase a membership or pay a drop-in fee to use the track. Getting to the health club will add extra time to your workout - which may or may not be a concern depending on the demands on your time. Doing laps (especially inside) can can be boring. MALLS In recent years, malls have become popular for walking groups. Advantages: Weather (hot, cold, rain, sleet or snow) won't affect you. The floor surface is level and safe. If you are just starting out, you will be able to find benches to rest periodically. As you progress you can add some stairs to your regime. You can meet friends or join a group. You can reward yourself with a drink or a snack (heart healthy of course) when you are done. You can also run some errands while you are there - after your workout. Some malls open early to accommodate walkers. Some have clubs with events, competitions, and prizes. Check with your local mall. Disadvantages: Mall floors are very hard - be sure to wear good shoes. If you exercise at a time when the mall is busy, you may have to navigate your way through shoppers. If possible, choose a time when the mall is quiet. Temptation to go shopping may be too great to resist! 
If you're not motivated yet...According to a study at the University of Massachusetts Medical School, taking a walk four times a week, 45 minutes each time, the average person can lose 18 pounds in a year with no change in diet. Calories burned per mile: Any level or speed two or three times a week for 20 - 30 minutes will increase the strength of your heart and lungs. An added bonus - it can strengthen your immune system too. In a study at Appalachian State University in North Carolina, a group of women who walked 45 minutes a day were found to be half as likely to catch colds or flu than an inactive group. Safety Considerations When you head outdoors, there are a few things you should consider to ensure your safety. These shoes were made for walking Good shoes are essential for your comfort and success. Buying the right shoes How do you know when to replace your shoes? Don't go by how your shoes look - the treads may look fine but the interior structure and support of the shoe will have broken down. One tip - mark the date of purchase on the inside of your shoe with an indelible marker as soon as you get home from the store with your new shoes. Is your routine getting boring?We're creatures of habit. It's easy to follow the the same path every time we head out. Yet eventually we all get bored with the same route or routine. Here are some tips to help you stay motivated and interested.Why use a pedometer?Because it's a motivator. Every step you take is recorded so you can see your progress - after taking a fitness walk, taking the stairs instead of the elevator, or walking somewhere instead of driving - you'll see exactly what you accomplished. You can chart your progress week to week. And, just wearing the pedometer can be a reminder to get active!Fitness trekkingHave you been exercising regularly? Are you feeling great and ready to turn up the notch? Consider fitness trekking. It's walking using trekking poles similar to those used when cross-country skiing. It may feel a bit awkward at first but you will notice the difference in the workout you get. Fitness trekking burns more calories, plus it gives you an upper body workout as well as the lower body. You can control the intensity of your workout depending on how hard you push yourself. You can give fitness trekking a try on your own, by joining a class, or you can buy instructional videos If you travel frequently, look for poles that retract so you can take them with you!
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by Liz Neporent and 
by Therese Iknoian. Each author refers to these levels with slightly different labels, but in summary they are:
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