Historical Newspapers of South Carolina

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Fitness Walking is excellent exercise What is the simplest, safest and least expensive exercise? Of course, it's walking. As reported in The New England Journal of Medicine, Harvard alumni suggested that a long-term regimen of walking (an average of nine miles a week) can significantly prolong life. Other studies have shown that walking benefits nearly everybody, regardless of previous state of fitness. At Western New Mexico University, two groups of women — one premenopausal and the other postmenopausal — improved their cardiovascular fitness and increased their percentage of lean body mass (at the expense of fat cells) through brisk treadmill walking. The older women achieved the same improvements as the younger ones. In fact, walking is particularly good for postmenopausal women, since it is a weight-bearing exercise, which may help slow down osteoporosis. Other research has shown that walking at speeds of three and one-half to four and one-half miles an hour — that's brisk walking, not strolling — procedures cardiovascular benefits. (According to Dr. Bryant Stamford of the University of Louisville School of Medicine, a women of average size can walk comfortably at brisk speeds of three and one-half to four miles an hour, while the average man can walk at four and one-half to five miles an hour.) Slower walking (two miles an hour) can be advantageous for older people, cardiac patients, or people recuperating from an illness. Walking at speeds of five miles an hour can bum as many calories as moderate jogging, but even slow walking can bum 60 to 80 calories per mile. However, walking by itself is not enough to prevent disease. It must be combined with other good habits, such as avoidingcigarettes, controlling blood pressure, following with a prudent diet. Walking represents a particularly effective way to develop a lifelong program. Pointers for walkers 1. If you're inactive but healthy, start with mile-long walks at pace of three miles per hour, five times a week. the course of a month, boost your distance to three miles at a pace of four miles per hour, five times a week. If you can't walk that fast, walk a little farther. 2. Ybu can increase the aerobic benefits of brisk walking in two ways. Swing your arms: your upper body needs a workout, too. And so you get used to walking, carry a six-pound backpack, or hand weights. You can substitute a briefcase or shopping bag for the backpack. 3. Don't ride when you can walk. Incorporate walking into your daily routine. If you must take public transportation, get off a few stops early and walk to your destination. 4. If its too hot or cold outdoors, walk in your favorite mall, or in any other climate-controlled environment. Many malls now have walking programs sponsored by the American Heart Association. 5. Put variety into your walking program. Take a companion along. Try a different route, particularly leading to hilly territory, which will boost the aerobic benefits. If you get tired, alternate fast walking with strolling. 6. You don't need special footwear, but don't walk long distances in soft, shapeless shoes. Walking shoes should have a shank (a rigid arch), as well as some cushioning for the heel and the ball of your foot. Cotton socks will add to your comfort and absorb perspiration as well. One-mile walking test If you are 30 to 69 years old and want to evaluate your general aerobic fitness level, walk one mile as fast as you can and time yourself. Compare your results with the following chart. CATEGORY MALE (min.:sec.) FEMALE (min.:sec.) Excellent less than 10:12 less than 11:40 Good 10:13-11:42 * 11:41-13:08 High average 11:43-13:13 13:09-14:36 Low average 13:14-14:44 14:37-16:04 Fair 14:45-16:23 16:05-17:31 Poor more than 16:24 more than 17:32 j ClothMaker