Extremely easy
Taking Steps Forward
How does walking benefit our health, and ow do we properly incorporate it into our routines?
Walking is an aerobic physical activity that improves cardiopulmonary endurance, a vital component of general health and fitness. Low cardiopulmonary endurance contributes to fatigue, headaches, and difficulty performing daily tasks like climbing stairs or cleaning.
Walking helps maintain a healthy weight and prevent obesity. When combined with proper nutrition, walking enhances sleep quality, prevents heart disease, maintains healthy blood vessels, reduces mental stress, boosts mood, lowers high blood pressure, improves memory, prevents osteoporosis, promotes regular bowel movements, and reduces the risk of various cancers.
How can I determine the appropriate walking pace for me?
Walking pace determines the effort involved during physical activity: Individuals should adapt their expended effort based on their own abilities and physical fitness. Using an effort difficulty scale helps you gauge the perceived difficulty of the activity based on how challenging it feels for you.
The effort evaluation scale ranges from 6 to 20, with 6 indicating the easiest difficulty level and 16 representing a very challenging level. Those exercising at the intermediate level are advised to aim for a difficulty level between 11 and 14.
While continuing with physical activity and enhancing our fitness, the perceived effort for a given activity decreases (represented by a lower number).
The effort evaluation scale ranges from 6 to 20, with 6 indicating the easiest difficulty level and 16 representing a very challenging level. Those exercising at the intermediate level are advised to aim for a difficulty level between 11 and 14.
While continuing with physical activity and enhancing our fitness, the perceived effort for a given activity decreases (represented by a lower number).
|
Difficulty |
Level of effort |
|---|---|
|
Extremely easy |
6-7 |
|
Very easy |
8-10 |
|
Fairly easy |
11-12 |
|
Somewhat challenging |
13-14 |
|
Challenging |
15 |
|
Very challenging |
16-17 |
|
Extremely challenging |
18-20 |
Difficulty
Level of effort
6-7
Difficulty
Very easy
Level of effort
8-10
Difficulty
Fairly easy
Level of effort
11-12
Difficulty
Somewhat challenging
Level of effort
13-14
Difficulty
Challenging
Level of effort
15
Difficulty
Very challenging
Level of effort
16-17
Difficulty
Extremely challenging
Level of effort
18-20
We can gauge an appropriate difficulty level for walking by our ability to speak: an easy level allows for free speech, a moderate level involves slight difficulty speaking and light panting, while a challenging level entails difficulty completing sentences, panting, and sweating.
For how long should we be walking?
The recommended duration for walking is between 30 and 60 minutes per day, ideally 4-6 times a week. However, even shorter walks of 10 consecutive minutes or more offer health benefits. For instance, you can accumulate three 10-minute walks throughout the day, by walking to bus stops or school.
Individuals with low physical fitness are advised to begin a gradual training program, walking five minutes more each week: starting with 15 minutes in the first week, 20 minutes in the second, and up to 30 minutes within a month. Eventually, they can increase to 40-60 minutes based on their ability and preference.
How do I properly use walking as an aerobic exercise?
The first five minutes should be dedicated to warming up, engaging in the same activity with reduced effort or performing movement exercises to stimulate blood flow to joints and muscles. Warm-ups increase muscle temperature and flexibility, enhance joints’ range of motion, and reduce the risk of injuries like strains and tears.
The main aerobic session typically lasts 20-40 minutes, followed by a gradual slowdown of pace during the 3-5 minute recovery phase.
The recovery phase allows the body time to return to a relaxed state, preventing injuries and clearing accumulated waste products from the muscles.
What stretching exercises are recommended after walking?
Stretching aims to prevent injuries and enhance flexibility and posture. Its significance grows with age and declining tissue flexibility.
Examples of recommended leg muscle stretches include:
Wall stretching: Stand facing the wall, place your hands at eye level, and stagger your legs, one behind the other. Lean against the wall and stretch the calf of the back leg without lifting the heel, for 20 seconds.
Another chair/bench stretch: Place your foot on a stable, elevated surface and straighten your knee. Lean forward until you feel a stretch in your hamstrings. Maintain the stretch for 20 seconds without moving or releasing.
For optimal results, repeat the stretches 3-4 times and aim to perform them at least twice a week.
Several walking safety guidelines:
- Remember to drink water during and after the walk
- Avoid walking in extreme weather conditions
- When walking near a road, walk opposite the traffic flow
is recommended - Opt for clothing that is bright and reflective, as well as light and comfortable clothing. Consider wearing a hat in the summer. Carry personal items in a pouch or backpack for convenience
- If sharp pains occur in muscles or joints, it's advisable to stop walking
- For persistent muscle or skeletal pain, health issues, or excess weight, consult a physical therapist or exercise consultant at one of Maccabi's physiotherapy institutes.
- If you experience chest pressure or pain, dizziness, or general weakness, consult with your physician before resuming any activity.
