Power to the people

Published on Friday 7 March 2008 13:03

POWER WALKING has long been hailed as the ideal workout for those in search of a low-impact, high-energy buzz. Credited with reducing blood pressure and lowering cholesterol, as well having toning and stress-busting credentials, power walking (which is basically fast walking, pumping your arms) is the perfect catch-all, whether the aim is to lose weight or improve or maintain fitness levels.

In her book Walking for Fitness, Nina Barough, organiser of the Edinburgh MoonWalk, credits the activity for its abilities to:

• reduce tension, stress and anxiety, and enhance mental well-being;

• tone and strengthen muscles;

• improve muscular endurance and flexibility;

• boost the immune system;

• help manage body weight.

To appreciate the long-term benefits, be prepared. Before any sort of exercise, the body needs liquid and food to fuel itself. While walking, it's important to maintain a normal body temperature and cool your muscles, so water should be consumed before, during and after exercise. Regular walkers should aim to drink one or two cups of water per 20-minute walk. Snacks should be used to keep blood sugar levels up: bananas and apples are good, as both are low in fat while being energy-boosters. Stock up on carbohydrates, such as brown rice, pasta and potatoes, to allow your body to perform at its best for longer and repair any potential damage from a rigorous walk.

No matter where you are, remember: safety first. Whether on a familiar route, in a busy city centre or on a quiet country road, always be aware of your surroundings. Go with your gut instinct and act quickly. If you feel uncomfortable with the area or those around you, get yourself to a safe place quickly, with plenty of people around. If you like to listen to a personal stereo while exercising, keep the volume low so you can hear what is going on around you. Personal alarms, for those who often walk alone, are also a good investment. Appearance is everything, so walk with your head up and always appear alert and confident to those in your path. Try to attract minimal attention by leaving all expensive jewellery at home. Make room for a small first-aid kit, even if it's just a tube of antiseptic and some plasters.

The Palo Alto Medical Foundation suggests walkers schedule a time to walk, plan the route then stick to the plan. Walking with a 'buddy', it says, is highly motivating, as well as safer for those who like to wander off the beaten track. Wear reflective clothing if you go out in the dark, and always carry personal identification in case you get lost or hurt.

In Leslie Sansone's Walk Away the Pounds series, the author says good footwear and clothing are vital, so don't skimp on shoes and always dress in layers, so you can regulate your temperature easily.

Never begin any walk without a warm-up and never forget to warm down properly. The website www.walking.org suggests new walkers start small and build up: "Don't think that ten minutes isn't enough to begin with. It's a start. If you're happy with a short walk, keep to this time most days for a week or so before increasing your time to, say, 15 minutes a day, or perhaps two ten-minute walks each day."

Technique is everything. Avoid looking down when walking. Keep the chin up and your shoulders back, swing your arms and increase your pace slowly. Walk so that the heel of the foot touches the ground first, then roll your weight forward. Nina Barough advises practising your technique first at home. "Try checking out how you walk in front of a mirror," she says. "Make some adjustments, or ask a friend to watch you while out walking and give you pointers to improve your technique." Don't over-stride, and keep your movements streamlined. Listen to your breathing and try and control it with full breaths.

Walking with weights has pros and cons. While small weights can help increase muscle tone and burn calories, some walkers find the shape of dumbbells ungainly and awkward. Opt instead for something that feels like an extension of how you would be walking anyway: padded, weighted gloves, weighing as little as one or two pounds, can be particularly effective.

Barough suggests meditating while walking, in a bid to achieve better sleep patterns and lower stress levels. She recommends the repeating of a mantra, normally a word or group of words, which helps keep the mind peaceful and settled during any workout.

Finally, be aware of your own body. The chances are that, if your muscles are continually aching or you are feeling constantly fatigued, you may have overdone it. Exercise is supposed to be fun, so listen to your body and respond accordingly.