Walking FAQ's

No health professional would denounce the health benefits from walking even if that meant walking to the shops as opposed to taking the car or taking your dog out for a good half-hour's walk once or twice a day. However, as a form of exercise to improve your fitness levels or as part of a weight loss regime, you can really look upon walking as a suitable form of exercise if you are raising the intensity and/or speed at which you do it. But before you move on to the next level, you need to know the basics:

How does walking compare to running?

Walking can provide the same benefits as a running program. General health benefits are acquired from any walking. For cardio benefits the key is walking fast enough to get your heart rate up. Walkers may miss fewer days due to injury than runners while achieving similar improvements in aerobic conditioning.

How many calories are burned walking one hour?

This will vary depending on the individual, speed walked, terrain, etc. An average is 300 calories per hour.

What should I eat prior to a walk?

Eat something high in carbohydrates like dry whole grain cereal, a whole wheat bread sandwich, or sometimes a power bar, and a banana. Do not eat anything heavy or fatty, eat too much, or eat anything that might upset your stomach (this will be different for each individual). Whatever you eat should be something you have previously tried, so you know how you react to it. It is best to eat at least an hour before start of the walk and be sure to drink water also.

Do I need to do a warm-up or a cool-down with walking?

All your walks should include a warm-up and cool-down. The best way to warm-up is simply to start at an easy pace and gradually increase your speed. This lets your muscles and joints get ready for the demands of walking, and it allows your heart rate and circulation to increase slowly and safely.

A cool-down at the end of your walk allows your heart and circulation to slowly return to normal, helping you adjust to a lowered oxygen intake and preventing dizziness and possibly nausea. The best way to cool-down is to gradually decrease the intensity of your walk during the last 5 or 10 minutes of exercise.

What is considered a good fitness walking pace?

An average fitness walking pace is close to 10 minute per kilometer (15 minute per mile). But, a good pace will vary depending on your fitness level, walking technique, walking goals, and terrain. For general fitness walking, you should walk at a pace that increases your heart rate, and you can maintain for 30 to 60 minutes.

Should I use weights while walking?

No, the risk far out weighs the benefits. Weights can be a great part of your fitness routine, but use them separate from your walk. Carrying weights will not provide the resistance needed to tone your muscles; but can increase your blood pressure, place strain on ligaments and tendons and may contribute to joint problems. You will actually be able to walk faster without carrying the weights, therefore getting a better workout.

What should I look for in a walking shoe?

• Low heel
• Flexible sole
• Lightweight and breathable fabric
• Perfect fit

How often should I replace my walking shoes?

Walking shoes should be replaced every 300 to 500 miles (or every 3 to 6 months). Replace your shoes when you can tell the difference between your old pair and a new pair. Do not go by their appearance. The inner support can be worn out while they still look good on the outside. Because our feet sweat, it's a good idea to rotate two pair of shoes if you walk daily. This will give your shoes time to dry out, which will prolong their life.

It is also important to stay motivated when walking. Try walking with a friend and varying your route. Also, set manageable targets week by week to gain a real sense of achievement!