"Walking as a Fitness Exercise"

Abstract

The purpose of this paper is to look at walking as a means to achieve physical fitness. The simple activity of walking turns out to be a superb physical-fitness exercise. Surprisingly, research indicates that even as little as ten minutes of walking can produce benefits that are comparable to those of longer and more energetic activities. The World Wide Web is filled with exciting information about walking, including community activities where people can find others to do walking with. But it is crucial to evaluate the worth of the information found on the Web.

The purpose of this research paper is to look into the advantages of walking as an exercise and the potential of walking as an effective means to achieve physical fitness. I have conducted my research by visiting various Web Sites online.

Method: I did a search of the World Wide Web looking for information about walking as an activity that yields improved health and physical fitness.

Results: I selected the following Web sites, which I chose after examining them critically to evaluate the worth of the information that they provide:

Hal Higdon's page

Isle of Wight

Walk About

Women Walk the Marathon

Walking Connection

Discussion

Between those who walk to win races and those who walk to take a stroll, there is a growing number of individuals who walk to achieve physical fitness, whom fitness author Hal Higdom calls "fitness walkers" Hal Higdon's page. Higdom claims that, in order to obtain more benefit, walkers should set three goals for themselves:

1. quicker steps rather than slower;
2. regular walking rather than sporadic;
3. regular schedule even when you can do just a bit.

The Isle of Wight Council in the UK sponsors a Web site that encourages people to come to enjoy nature there Isle of Wight . Through festivals and various kinds of activities they encourage tourists to visit their beautiful island and enjoy their passion for walking. To encourage people to take up walking as a great workout, they offer the following reasons:

1. walking strengthens bones;
2. walking boosts energy levels;
3. walking helps people sleep better;
4. walking burns fat, builds stamina, helps to control weight;
5. walking is cost-effective;
6. walking leads to longer life.

The College of Agriculture of the University of Arizona has a program called "Walk across Arizona" , which encourages people to engage in neighborhood walking with other members of the community. The following facts are proposed:

1. children who are active tend to grow up as healthier adults;
2. physically active children have lower risk of high blood pressure later;
3. less active children tend to grow up as obese adults;
4. children with inactive parents tend to become sedentary individuals in later life.

The "Walk About" magazine from Portland, Oregon <> offers the following interesting facts:

1. as rated by the National Sporting Goods Association, walking is the #1 participation activity in America;
2. by 3:1 walkers outnumber runners.

The "Women Walk the Marathon" magazine from Portland, Oregon, offers a "how to" manual for beginning walkers with the following highlights:

1. regular physical-fitness programs help lower blood pressure;
2. beginners should start with a realistic plan that fits their schedule;
3. any age is a good age to start;
4. those who are over 40 or have chronic diseases should consult their doctor prior to starting;
5. good shoes are a must;
6. start with a slow stroll and increase to a brisk walk later; end with an easy stroll;
7. avoid pain: you could be pushing too hard;
8. follow the 5-minute rule: If you don't feel like exercising, do this: put on your exercise gear, walk out the door and stay out for at least five minutes;
9. aim at consistency rather than a vigorous pace;
10. play the "rewards" game: a quarter for each quarter mile; use proceeds for a treat.
11. watch your attitude: one minute of whining is okay, but then switch to positive talking.

The magazine "Walking Connections," published in Glendale, Arizona, has all kinds of tips and advice about a successful walking program. Here's a summary:

1. Exercising as little as 10 minutes can produce fitness benefits;
2. Here's how you can squeeze 10 minutes of exercise:
   • take a "walking break" (instead of a coffee break);
   • walk while waiting for a table at a restaurant;
   • how about a lap or two around the mall before starting shopping?
   • when waiting for your kids, walk.

For a spirited discussion on issues of physiology and fitness associated with various types of exercise, you may want to check out the newsgroup misc.fitness.misc. You can see an example of discussions here.

In Walking California you will find an announcements-only mailing list that lets you know about upcoming non-competitive volkssport walking, biking, and swimming events in California. The events are open to the public.

The Hiking and Backpacking Web site may be useful to you as you search for hiking materials and supplies.

Conclusion

My research on the Internet has shown that America is discovering the benefits of walking, and this form of exercise is spreading rapidly. This research gave me a chance to apply critical evaluation to the worth of the various Web sites I visited. I am convinced that a clear, critical eye with regard to the reliability of the Internet sources is important to evaluate the information that is found on the World Wide Web.

Paulo-Juarez Pereira

May 2007