Fitness Walking Guidelines, A Study
Filed under: Walking Equipment, Walking Safety — Tags: exercise walking, fitness walking, pedometer, walking — walkin' man @ 10:21 am
A Newly released study in the Research Quarterly for Exercise and Sport provides some excellent guidelines that should, if properly applied, help us achieve and maintain a more successful fitness walking program. The study’s goal was to identify factors, which included a combination of walking equipment and planning, that led to an increase in walking distances as well as those factors that impeded progress. Although the study was conducted with an over 55 age group, it provides significant insights for us all
Factors that lead to an increase in walking distances
The number one factor that helped an individual increase his or hers walking distance was to set specific achievement goals. These were numerical targets established by the walker or done in conjunction with others. The targets were hard and fast numbers. Not “walking more” but the specific number of steps or miles they wanted to achieve. Speed and time frames were not considered, simply how far an individual wanted to be able to walk.
Once the distance goals were established, the second most significant factor was purchasing and using a pedometer. It helped by providing a concrete way to monitor their individual performance. Specifically, it told them how close they were coming or not coming toward the goals they had set for themselves. This in turn provided a strong incentive to walk more and further. As one participant said the pedometer was an” inspiration to stick with it and try to make it [walking] a regular thing and try to improve our distance.”
Study participants recognized that record keeping was also an important factor in achieving distance increases. They felt it made them more focused and accountable.
Other strategies employed included parking automobiles further away from the shopping center, walking to the store, getting into the habit of walking at the mall, community center, or supermarket.
Participants said that having someone to walk with was a major factor in increasing their distance. This from two distinct perspectives–support and/ or competition. Not surprisingly I suppose, the support came when they walked with a friend, the competition came when walking with a spouse.
Having a safe, interesting palace to walk was also a key factor in achieving their walking goals.
Factors that hindered increases in walking distances.
Weather was number one impediment mentioned, generally winter weather. It is too cold or icy to go walking. However, many developed counter strategies; chiefly walking indoors at home, work or the mall.
Physical limitations or injuries were also cited as an inhibitor. Most of the injuries cited were walking related. Injuries that could likely have been prevented with a proper warm up routine or occurred when the walker was being too aggressive in pushing their walking regimen too far, too soon.
Not blocking out enough time, being too busy to fit a regular walking program into their daily routines was frequently mentioned.
Walking safety concerns also prevented participants from achieving their goals. Walking in traffic congested areas, fear of dogs and crime were principle among their concerns.
For some, walking was a boring, lonely endeavor. This kept many from their daily walks and prevented them from achieving their goals.
Fitness Walking Guidelines
Using this study as a guide, an ideal walking program would include the following:
- · Establish specific goals
- · Measure your progress against those goals with a pedometer.
- · Keep records of your progress.
- · Find a walking partner or develop ways to combat the isolation of walking alone
- Fiind safe, interesting and engaging places to walk
- · Be alert to potential physical problems, warm up properly and be careful about pushing too hard. Listen to your body.
- · Make walking part of your everyday routine. Something you do automatically not something you think about.
The study provides an excellent outline of important issues, from both a planning and the walking equipment aspect, that everyone should consider whether they are grizzled veteran or newbie to fitness walking.
The Research Quarterly for Exercise and Sport is a publication of the American Alliance for Health, Physical Education , Recreation and Dance (AAHPERD) .
How many times have you been ask “What do you want for Christmas?”. Personally, I’m always a bit conflicted about that question. I don’t want get too specific since what I suggest may be beyond what the person is willing or able to pay. Plus, quite frankly, knowing what the gift is takes some of the magic of opening it come Christmas morning. It seems the best approach to resolve this dilemma is to generate a list. A list provides the gift giver a range of prices to select from and it maintains some of the wide eyed splendor when it’s finally opened. So that’s what we’re going to do. Generate a list of great walking equipment gifts for the exercise walker to forwarded on to your friends, family members or the “significant other” in your life. That is unless you’re fortunate enough that he or she shares your interest in exercise walking, in which case you can use it as your guide in the gift selection process. 
In my last post I mentioned that boredom was the greatest single impediment to a successful walking routine, and it’s no wonder. You’re doing a repetitive activity, often, and for a not inconsequential length of time. One could compare it to working on an old fashioned assembly line where all you did all day was tighten a single bolt. Probably not quite that bad, but you get the idea. People need variety and change to make their activities compelling and keep them motivated and enthused. Last post I suggested that learning and applying new and different walking styles was one way to “change the dynamic” and add a bit of variety to your walking activity. But are there other ways to “spice things up”. The answer, “you bet there are, more than you would think”. We’ll discuss a few below. A word of caution before we begin, not everything listed will work for everyone. How people deal with and overcome boredom will vary. There’s no “one size fits all” here. You’ll probably have to experiment with these and others to find out what works for you and what doesn’t. Or you may have to come up with an approach all your own. Just be aware that after you’ve begun your walking routine you 
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