CHAPTER 1

How To Walk Smart

Walking is one of the simplest forms of exercise – all you need to begin is a good pair of walking shoes. But taking the time to learn some basic strategies and techniques can increase your enjoyment, prevent injuries and help you reach your fitness and weight-loss goals faster. Read on for answers to frequently asked questions about walking, as well as super-simple moves that will increase your stamina and help you stay healthy.

When should I walk? It varies from one person to the next. For some people, mornings are easiest, while others find it best to get out for a stroll in the afternoon. The most important thing is to schedule your walks on your calendar and make them a priority that won’t get bumped. However, be flexible. As the seasons change and the temperature begins to drop, midday walks, when it’s a bit warmer, might be more enjoyable than early-morning ones. When it starts to get warmer again, early strolls will be easier because the weather won’t be too hot. The real question is, when are you most willing and able to fit your walk into your daily schedule? That’s the best time for you.

Should I eat before I walk? Again, the answer depends on the person. A small snack an hour before your workout can fuel you up without weighing you down. Make sure you’re hydrated before you head out and keep your pre-exercise snack small and simple – especially if you’re going for a brisk or vigorous walk. Try a piece of fruit or some low-fat or fat-free yoghurt. The human body doesn’t particularly like digesting food and exercising hard at the same time. That said, a leisurely stroll after a large meal may enhance digestion and burn a few extra kilojoules. Not gonna happen? Walking before a meal works just as well, provided you don’t have any problems with your blood sugar that could cause it to drop too low. If that meal happens to be breakfast, be sure to drink a glass of water before heading out. Your body may be dehydrated after a night’s sleep. If you don’t eat before exercising, refuel with a healthy breakfast, such as scrambled eggs and fruit, or a muscle-building snack, like a glass of low-fat chocolate milk.

Do I have to warm up and stretch before I walk? Most people think they should stretch and then walk. But the best warm-up is simply five to 10 minutes of slower walking – it preps your whole body. Save your stretching for the end of your walk, when your muscles and joints are warm and loose. Just remember to set aside time for another five minutes of slower cool-down walking because stopping abruptly to stretch can make you feel dizzy.

How can I determine how fast I’m walking? The easiest way to gauge your speed is to count the number of steps you take per minute. Experts use this number to calculate pace, based on an average stride length of 60cm. (Your stride length is the distance from the heel of one foot to the heel of the other foot when you take a normal step.) To make it even easier, we’ve done the maths for you.

If you pay attention to your steps, after a while you’ll be able to estimate your pace fairly accurately without bothering to count. You’ll just know what a 20- or a 12-minute kilometre feels like.

How many kilojoules do I burn by walking a kilometre? An average 68kg person burns between 210 and 260kJ per kay. But that number changes depending on many factors – height, weight, fitness level, terrain, clothing and temperature. If your goal is to lose weight, forget about the numbers and focus on developing a healthy eating plan, incorporating as much physical activity into your daily routine as possible and walking for at least 30 minutes per day.

How can I evaluate my fitness level as a walker? Dr James Rippe, a professor of biomedical sciences, has developed the following formula to help walkers assess their fitness by age. Walk 1.6km (a mile) as quickly as you can, then compare your time: if you exceed the ideal time for your age group by three to six minutes (or more), you’re not in the best shape aerobically. But don’t worry; just keep walking. Exercising consistently can lower your time.