Walking – a Simple, Effective, Inexpensive Exercise

Walking Can be Great and Simple Form of Exercise

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Looking for a great way to exercise that has the potential to become a long-term healthy habit without a lot of added cost? Walking fits the bill for many people who like to keep exercise simple.

Does Walking Really Work as a Form of Exercise?

Regular aerobic exercise is recommended for nearly everyone of every age and fitness level. The CDC offers exercise guidelines for children, adults, older adults as well as healthy pregnant and postpartum women. Moderate-intensity to vigorous-intensity exercise can provide great results for a person's overall health by decreasing risk factors associated with a sedentary lifestyle, but can walking fit that bill?

In order to reap the best benefits from a walking program, it is important to remember safety measures such as clearing an exercise program through a healthcare provider. Wearing footwear and clothing that allows for safe movement that is appropriate for the environment while ensuring that proper hydration is maintained is also strongly recommended for a safe walking program. Using good posture can also help to achieve better benefits from a walking program. Brisk walking is more likely to increase the heart rate into target zones and tends to result in deeper breathing in which a person may be able to speak in short phrases but would typically be unable to sing while walking.

Multitudes of people use walking as their primary form of aerobic exercise on a daily or almost daily basis. Many people have lost weight and have maintained a healthier weight and fitness level by simply walking. The NIH article "Walking: A Step in the Right Direction" provides detailed information on the health benefits of a walking program with free resources for working toward one's own fitness goals. A few benefits of walking on a regular basis include:

• Healthier bones
• Stronger muscles
• Increased energy
• Better mood
• Decreased risk for multiple health conditions such as diabetes, heart disease, hypertension, and high cholesterol levels
• Increased calorie consumption
• Less potential for injury when compared to some other forms of exercise

It is interesting to note that a CDC study found that moderate-intensity walking was associated with reduced mortality rates in study participants with diabetes while vigorous exercise for those with type 2 diabetes was not as beneficial. Participants in the study cited in the CDC article "Relationship of Walking to Mortality Among U.S. Adults with Diabetes" showed that people with diabetes may decrease their mortality rate by 39% by simply walking briskly two hours per week.

Walking Variations to Fit Different Interests

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Walking Programs to Fit Individual Interests

Walking is one of the simplest forms of exercise and does not necessarily require expensive equipment. Those who enjoy exercising outdoors may particularly enjoy walking while watching the beauty of nature throughout the year. Some people find that a brisk stroll during a lunch break at work can help achieve a fitness goal despite a hectic schedule, and walking can be a great way to enjoy a family-friendly exercise program together. If weather conditions are not safe for walking outside, many people find opportunities to walk indoors through the use of indoor tracks, shopping malls, and treadmills. Some gyms may offer use of an indoor track for a free or reduced rate.

Although some might assume that walking would be boring, many discover that walking for exercise allows for quite a variety of styles. Walking programs can easily incorporate a wide variety of moves in addition to simply walking forward at a set pace. A few variations of walking include:

• Mixing up the speed of steps
• Changing the length of stride
• Adding knee lifts with a slower walk
• Walking sideways
• Walking backwards
• Walk up and down hills or steps
• Walking on toes
• Walking on heels
• Planting toe then heel
• Water walking
• Choosing a variety of walking environments
• Trying a treadmill

Those who have a pet dog may enjoy walking with a canine friend, which is great for both the dog and the person. People who enjoy reading may find that they can safely read after mastering a treadmill. Persons who are people-watchers might find mall walking right up their alley. Treadmills enable people of various fitness levels to work out side-by-side while getting an individualized workout. Some enjoy the challenge of interval or circuit training in which they may combine walking with jogging, weight lifting, dancing, swimming, biking, or other forms of exercise.

Those who are focused on a particular walking goal, such as a certain distance, may find it helpful to carry flip cards to keep track of laps, change lanes with each lap, carry a pedometer or stopwatch, or to set the treadmill for the desired goal. Most facilities with tracks post the number of laps that make a mile at their particular facility. People who wish to learn information might place simple phrases on each flip card and focus on memorizing that information as they walk.

Walking Can Help People Reach Fitness Goals

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Walk Toward a Fitness Goal...One Step at a Time

Walking can be an effective way to get fit and stay on a regular exercise routine. Walking programs may be very simple, low cost, and may appeal to a wide variety of ages, personalities, and people of different fitness levels. Incorporating a regular walking program may help people to achieve weight and fitness goals and may provide a means to maintain independence and a higher quality of life.

Consult a healthcare provider before starting or changing any fitness routine.

Tips for Getting Fit Together as a Family

Exercising Together as Family - Great Way to Get in Shape © Katrena

Many families are deciding to get more active together in order to enjoy a healthier lifestyle, increased energy, and more quality time together. Perhaps someone in the family is already experiencing health issues due to a lack of exercise, or maybe the decision has come in an effort to prevent health problems down the road. A sedentary family can work together to adopt an active and more fit lifestyle with a clear plan and goals, input from everyone, and the willingness to try new ideas as needed.

Get Fit With the Kids © Katrena

How to Create a Family Fit Plan

Getting healthier together as a family requires some level of commitment and motivation from each member. Many times one person in the family may make the first move to get healthier and may be able to encourage and motivate the others to join them, but some people in the family may simply choose to disconnect and stay sedentary. Whatever fitness efforts are made by those willing to try are not lost, and perhaps those who initially remain inactive may decide to join the plan at a later date.

The next step in becoming a more active family is to talk about the past, present, and future of the family fitness routine. These questions may help to determine the direction of a family fitness plan:

• What is the current fitness level of each family member?
• What are the fitness goals of each person in the family?
• What sort of health conditions need to be considered when choosing exercises?
• What type of exercise does each family member prefer and is willing to try?
• What time of day and length of time is preferred for an exercise schedule?
• How many days per week can the family commit to exercising?
• What is needed in order to get started with a safe exercise program?
• Has the family tried getting more active in the past, and if so, what were the barriers?

Get input from everyone who wishes to participate so that all can have some ownership in the program. This can be a great time to explore various exercise options. Traditional options might include walking, hiking, jogging, biking, swimming, group exercise classes, weight lifting, sports, etc. However, the family might wish to explore less obvious options available in the area that may involve exercise, such as dance, martial arts, playgrounds, drumming, community service activities, and more.

Ensure that everyone will have a safe workout. Authorization by a healthcare provider may be needed, especially if family members have special needs. Proper footwear and clothing can help prevent injuries and allow safer movements.

If family members have very different fitness levels, it can be helpful to choose activities that allow people to work side-by-side at their own pace. For example, family members might walk on treadmills and set their own pace to suit their needs. Many group exercise class instructors will provide options from beginner to advanced to accommodate various fitness levels of participants within the same class.

Exercise can be intertwined with family activities that might not have fitness as the primary objective, such as volunteering for a service organization. Walking the dogs for a local Humane Society may provide a great family exercise opportunity while filling a need within the community. A family might get a great workout while assisting with building a house for Habitat for Humanity or in disaster relief efforts for the Salvation Army. Committing to help within the community can help the family stay on track with a fitness program and give everyone the chance to give back to those in need. This option may also help everyone to stay motivated and stick with a program on a regular, scheduled basis. Yard work and other household chores might also serve as a source of physical activity for the family.

Great Ideas for Getting Fit as a Family © Katrena

How to Stay on Track with a Family Exercise Program

It helps to have a clear plan in which family members decide on fitness activities and set dates and times on the calendar. In addition to the original plan, a back-up plan should be in place for bumps along the road, such as adverse weather conditions, injuries, hitting a plateau, changes in work or school schedules, boredom, and more.

Some families may enjoy the same types of activities, but many will find that some may like very different forms of exercise. Create a fitness routine that meets each person's needs. Some families may choose to meet at a place like a gym while each person does activities that appeal to him or her while other families may wish to rotate among different activities while staying together. The family that does a boot camp workout one day may get some great cross training in a dance-style aerobics class the next day.

In addition to creating some sort of predictable schedule, make room for trying new ideas. Give the family permission to learn how to play a sport, learn how to swim, or exercise with an interactive video. Perhaps the family might want to try different genres of music if dancing or try hiking at a state park that you have never visited.

Have Fun and Get Fit Together © Katrena

How to Evaluate a Family Fitness Plan

It is hard to stick with a fitness plan if you don't get results. Evaluate the plan at regular intervals and take a look at each person's personal goals. This evaluation might be weekly, monthly, or with the change of seasons. Here are some questions to consider:

• How is the exercise program working for each person and the family as a whole?
• What is working well and what type of evidence backs up those claims?
• Were there any unexpected benefits?
• What are the problems and can the family come up with helpful and/or creative solutions to those problems?

The family may wish to keep the same schedule or create a new routine for the next block of time. What worked previously may work well in the future, but be open to trying new ideas to keep it fun and engaging for everyone. If the family cannot work out together, members might still encourage one another and serve as accountability partners. Exercising together might also lead to other healthy habits that may develop into a better quality of life for the whole family.

How to Keep From Getting MRSA in the Gym – Staph Infection Prevention

Practical Tips to Prevent Spread of MRSA in Exercise Facilities - Photo by CDC/Bruno Coignard, M.D.; Jeff Hageman, M.H.S. at Wikimedia Commons

MRSA, Methicillin-resistant Staphylococcus Aureus, is a bacteria that can cause staph infections that are difficult to treat. A MRSA infection on the skin, the most common site, often looks like a pimple or boil or the infections might be mistaken for a spider bite initially. The bacteria can cause infections in other areas of the body as well. Although MRSA, also termed a "super bug," is becoming more common in the community, people can take practical steps to help prevent the spread of this community-acquired infection in exercise facilities.

Handwashing and Other Infection Prevention Tips at the Gym ©Katrena

What can exercise facilities do to prevent the spread of MRSA?

The good news is that some sources and studies indicate that gymnasiums may pose a low risk for spreading MRSA; however, facilities that provide excellent infection prevention techniques can help prevent the spread of a broad range of illnesses and instill more trust in participants. Nobody wants to go to the gym to come home with MRSA.

• Provide hand sanitizer that is easy for staff and participants to access.
• Ensure that soap is accessible in showers and by sinks.
• Regularly clean equipment and surfaces that come into contact with bare skin with EPA-registered detergents/disinfectants.
• Provide appropriate and easy-to-access cleaning supplies for participants to clean equipment after use.
• Routinely inspect equipment and remove or repair any equipment that has surfaces that cannot be adequately cleaned.
• Ensure that pools have proper pH, chlorine, etc. levels.
• Develop guidelines related to infection prevention and post signs within the facility encouraging people to practice these measures.
• Have first aid kits readily available with personal protective equipment and supplies for covering wounds.
• Provide education about infection prevention and ensure that staff and participants utilize good gym hygiene.

Prevent Resistant Infections in the Gym - Photo by CDC at at Wikimedia Commons

What can participants do to help prevent the spread of MRSA in a gym?

Although MRSA can cause a variety of symptoms and is challenging to treat effectively, some people are carriers of the bacteria and have no symptoms but could potentially spread MRSA to others. People who routinely work or live around high risk populations for acquiring MRSA, such as in hospitals, nursing homes, dialysis centers, etc. may be at risk to become a MRSA carrier. People who have certain chronic conditions, have altered immunity, or who are very young or very old are at increased risk for developing serious complications related to a MRSA infection.

• Practice good hand hygiene.
• Clean equipment after use.
• Cover wounds appropriately and do not let open wounds directly touch surfaces.
• Place a barrier between your skin and surfaces through the use of a towel or clothing.
• Seek the opinion of a healthcare provider if a wound shows signs of infection, such as redness, drainage or pus, is swollen or painful, and is accompanied by a fever.
• Alert staff members if levels are getting low on cleaning supplies, hand sanitizer, soap, etc.
• Avoid sharing personal care items such as towels, washclothes, and razors. 
• Avoid going into recreational water if you have open wounds.
• Do not let others directly touch open wounds on your skin.
• Take a shower after participating in activities that involve skin-to-skin contact.

Prevent Skin Infections at the Gym - Photo by Janice Carr, CDC at Wikimedia Commons

Sources:
CDC articles:

• Causes of MRSA Infections last updated August 9, 2010
• Cleaning and Disinfecting Athletic Facilities for MRSA last updated August 9, 2010
• Healthy Swimming/Recreational Water last updated August 10, 2010
• MRSA and the Workplace last updated February 16, 2010

NIH March 2011 article Are gymnasium equipment surfaces a source of staphylococcal infections in the community?