OverSixty January 2023 Issue

10 LIVEWELL ISSUE 3 | JANUARY 2023 | OVERSIXTY.COM.AU How to start a walking workout AMY SCHLINGER LIVE WELL P utting one foot in front of the other isn’t just a way to get from one place to the next. Walking is one of the most popular types of physical activity. “Walking is a surprisingly powerful way to strengthen your muscles, bones and con- nective tissues as well as reduce body fat, in- crease endurance, and improve cardiovascu- lar health,” explains Adam Rosante, certified personal trainer and strength and nutrition coach. “I program it into all my clients’ week- ly workouts, no matter their age.” The best part? It doesn’t require any spe- cial or expensive gear. As long as you have sneakers, you can do it. Is walking good for older people? The short answer is yes – walking is good ex- ercise for older people, who are physically fit and able to do it. For starters, walking is low impact, which means it’s a joint-friendly way to improve your overall health and fitness, explains Rosante. Walking briskly for 150 minutes a week, or 25 minutes per day, as your form of moderate physical activity, can actually help keep you healthy and even pre- vent disease. But that’s just one of the benefits of walk- ing. A 2016 study published in the journal Emotion shows walking for as little as 12min- utes can boost your mood. And walking with others can benefit your mental health, too. Before starting a walking routine The first step before starting a walking rou- tine is to check with your doctor to be sure it’s safe. While it might feel like anyone can walk safely, it’s a good idea to get amedical profes- sional to sign off on it – especially if you have underlying health issues. Before you head out, make a checklist of all the things you might need for the safest workout. “Make sure you’re wearing com- fortable shoes, have a bottle of water, and a fully charged phone,” says Rosante. “If you have any medical needs, make sure you have the proper identification on you.” Safety is of utmost importance, too – spe- cifically if you’re heading out the door for some solo exercise. Be sure to let a friend, roommate, or family member know where you’re going, and for how long you expect to be gone. LIVE WELL It’s simple, free and has a huge range of benefits – learn why starting a walking workout is one of the best things you can do Photo: Getty Images Six ways to power up your walk Change your walking terrain “Changing up the type of ground you walk on is an awesome way to challenge the ways your muscles and joints work,” says Rosante. “Grass, asphalt, dirt, trails, you name it.” Reverse your walking route “If you have a walking route you love, stick with it, but go in the opposite direction,” suggests Rosante. “The change will give you a different perspective on a familiar journey.” Pick up your walking pace “Stick with the same route for at least two days,” says Rosante. “Each time, try to cover more ground in less time.” Add some mindfulness “As you walk, focus on the feelings in your body – the way your feet feel as you take each step; the way your muscles feel on every stride... the feelings Mother Nature is casting as you walk – the sun and wind on your face and hands,” says Rosante. Muscle up “If you’re cleared for exercise and feel like an additional boost, throw in some bodyweight strength training along your route,” suggests Rosante. “Add in squats, reverse lunges, and push ups every few minutes.” Brag a bit “Share your progress on social media and with friends and family,” says Rosante. “It’s a great way to inspire other people to get out there and start moving!” A strength and nutrition coach reveals the benefits of walking for older people and offers a walking workout tailored to all fitness levels Overuse injuries from walking While youmight think of walking as being an activity that’s hard to overdo, you can, in fact, have some issues if you jump in and try to do too much, too soon. “There are some potential overuse inju- ries to be aware of such as plantar fasciitis, tendinitis, blisters, shin splints and meta- tarsalgia,” explains Rosante. “In the case of metatarsalgia, there may be a tear in the lig- aments. But for the most part, these condi- tions are caused by some form of friction or inflammation in the tissues.” Metatarsalgia is a pain in the ball of the foot that can include numbness and tingling in the toes. It’s important to evaluate and be honest about your fitness and activity level before beginning this walking program. To avoid the injuries mentioned above, start slow. If you’ve been sedentary for a while, jumping into a new programcan cause aches and pains. Keep in mind that if you’re feeling any kind of pain, don’t ignore it and try to power through. “Rest and ice the irritated area,” says Rosante. “Once you’re feeling less inflamma- tion, gently resume activity.” If you don’t see improvement, get in touch with your doctor right away. 4-week walking workout plan This four-week challenge builds on itself each week, increasing in both time and in- tensity, to improve your overall health and fitness, and to help boost your mood. Workouts are set by week, with each work- out done for a set period of time. Note that this is a minimum. You can do more if you’d like to and are able to. Week 1 (3-4 sessions this week) 20 minutes 5 min: Warm up at an easy pace 10 min: Speed up to and maintain brisk pace 5 Min: Cool down to an easy pace Week 2 (3-4 sessions this week) 25 minutes 10 min: Warm up at an easy pace 10 min: Speed up to and maintain brisk pace 5 min: Cool down to an easy pace Week 3 (4-5 sessions this week) 30 minutes 10 min: Warm up at an easy pace 15 min: Speed up to and maintain brisk pace 5 min: Cool down to an easy pace Week 4 (5-6 sessions this week) 40 minutes 15 min: Warm up at an easy pace 15 min: Speed up to and maintain brisk pace 10 min: Cool down to an easy pace