COLUMBUS —Keeping in line with the national celebration of the physical therapy profession, which is themed, “It’s all about movement,” Columbus Physical Therapy, P.C. is asking the public to spend some additional time walking. We’re calling it: Walktober!
“Walking is a great low-impact exercise for developing and maintaining cardiovascular and musculoskeletal fitness,” said Steve Line, PT, OCS, and ATC. “You can walk anywhere at any time, and, unlike some fitness regimens, your only expense is comfortable clothing and a good pair of shoes.”
Once you start your walking program, you will be taking your first steps toward increasing your fitness level. Walking is associated with a reduced risk of heart attack, and regular exercise decreases your risk of developing Type Two Diabetes. Other benefits of walking include increased energy, improvement in cardiovascular fitness, increased muscle tone, stress reduction, and weight control.
Starting your walking program
Start slow and easy. If you’ve been inactive and tire easily, it’s best to walk only as far and as fast as you comfortably can, gradually building up your pace and distance. And, it is recommended that you discuss your exercise plans with your physician.
Make your walking program work for you.
If you cannot set aside at least 30 consecutive minutes in your day, then split up your time — 10 minutes here, 20 minutes there — as long as you get at least 30 minutes each day.
Choose a fun and safe place to walk.
Consider mall walking groups, or walking groups that walk on designated trails. The best walking surfaces are flat, firm, and not too hard, such as grass, wood chip paths, dirt paths and cinder tracks. Pawnee Park, Two Lakes Trail, The Wilderness Park Trail, the Bob Lake Trail, or the Robert White Trail are great venues for a stroll. Why pick one? Check them all out!
Monitoring your progress
Knowing your resting heart rate lets you measure your initial fitness level and your improvement over time. Monitor your progress by recording your pulse before you walk. After you complete your walk, check and record your pulse once more.
To Measure Your Pulse:
Place your index and third finger on your neck to the side of your windpipe. Or, place two fingers between the bone and tendon on the thumb side of your wrist. When you feel your pulse, look at your watch and count the number of pulses in 15 seconds. Multiply this number by 4 to get your heart rate per minute — for example, 20 x 4 =80 beats per minute. A resting heart rate that is between 60 and 80 beats per minute is considered normal.
The Importance of Exercise
Columbus Physical Therapy, P.C. Physical Therapists support the US Surgeon General’s recommendation that adults 18 or older need a minimum of 30 minutes of moderate physical activity five or more days a week to be healthy; children and teens need 60 minutes of physical activity each day.
Gait
Your gait, your own particular style of walking, determines the distribution of the stress of walking to the various parts of your legs and feet. While there is no single proper gait, if you develop pain or discomfort while walking, a gait analysis from a Columbus Physical Therapy, P.C. Physical Therapist can tell you if there are any potential problems.
Keep a Log
Recording your walks is a great way to see how far you’ve progressed. Consider using a log to step up your walking program. In your log, you should track the following:
- Miles/Steps: Track your walking distance by referring to mileposts on paths or laps at the track. If you are using a pedometer, keep track of your steps.
- Time: Time the duration of your walk.
- Resting Heart Rate (RHR): Resting heart rate is generally lower in people who are physically fit. You can either wear an electronic device that measures your heart rate or you can periodically measure your pulse at your wrist or neck. Monitor your progress by recording your pulse before and after you walk.
- Rate of Perceived Exertion (RPE): If you can’t measure your pulse, try using a conversational pace” to monitor your efforts during walking. For example, if you can’t talk and walk at the same time, get out of breath quickly, or have to stop to catch your breath, you probably are working too hard.
