Every morning at 5 a.m., Wisconsin Public Radio host Larry Meiller laces up his hiking shoes, dons his WPR-logo ballcap and sets out for a walk.
This daily movement keeps Meiller, an octogenarian, ready for everything from his radio show to the golf course. But is walking all you need to do to stay in shape?
Walking is certainly a healthy activity. Whether it’s a complete workout depends on your cardio fitness, said physical therapists (and sisters) Jill Thein-Nissenbaum and Lori Thein Brody during one of their monthly appearances on “The Larry Meiller Show.”
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“If you’re healthy and biking at a high intensity and running, walking isn’t going to be a good enough cardiovascular activity for you,” Thein-Nissenbaum said. “If you’re new to exercise, walking may be a great way to start your exercise program.”
It’s all about the intensity of your trekking. Pay attention to your heart rate, Thein-Nissenbaum said. The American College of Sports Medicine recommends 150 minutes of moderate exercise a week.
You can gauge how hard you’re working by doing the talk test. If you can talk but not sing while walking, you have likely reached a heart rate that qualifies as moderate exercise.
Increase your heart rate by speeding up your pace or adding hills to your route. Thein Brody suggests fartlek training. Fartlek is Swedish for “speed play.” To do a fartlek, mix easy walking with short bursts of faster walking.
Think about mixing walking and strength training
The American College of Sports Medicine recommends resistance training a minimum of two times per week.
“Weight training has really come out as the holy grail for longevity,” Thein-Nissenbaum said.
Thein-Nissenbaum said she adds some light resistance training to her walks. While her elderly dog sniffs around, she balances on one leg, lunges and does air squats.
Weighted vests are all the rage in Thein-Nissenbaum’s neighborhood. People are using them to increase bone mineral density, she said.
“I think you have to be very, very careful. Are weighted vests beneficial for certain people? They are, but you have to know the status of your joints. And, particularly with a weighted vest, (the status of) your spine,” Thein-Nissenbaum said.
It’s wise to avoid the extra weight if you have stenosis, degenerative disc disease or a herniated disc, she added.
Focus on form while stepping
Walking is a natural, daily movement for many people. However, the physical therapists said it’s important to think about treading with the correct form.
As your foot swings forward, land softly on your heel. Then, roll forward along the outside of the foot. Continue to shift your weight down through the front of your foot and end your stride through your big toe. Avoid rolling off the arch.
“Make sure you have good shoes. Vary your step length from some shorter quicker steps to longer strides, because you’re going to hit your muscle groups a little bit differently,” Thein Brody said.
Keep your core engaged as you stroll. Your spine should be in a neutral position — not arched forward or backward. You can find more information about walking form from Harvard Medical School.
