“THE WONDERS OF WALKING ”

The Sports Science Orthopaedic Clinic

By Kathleen Mc Quaide
(Sports Scientist, Health Promotions Manager of Sports Science Institute of SA)
Walking is how us humans get around and perhaps for this reason, many disregard it as a “real”
form of exercise. New and trendy must be better we think as we head off to our Tae-Bo, Kata-
Box, Tai Chi, Pilates, spinning or core-strengthening classes! Not necessarily so – research on
walking shows that it improves your circulation and cardiovascular function, strengthens your
bones, helps to build and maintain muscle mass, eases stress and anxiety, improves your sense
of well-being and done correctly, is a nifty way to shed extra kilos.
Evidence of the change in perception of walking are the tens of thousands of people seen on the
start line of many 10km national walking races every year.
One of the pleasures of walking is that little equipment or skill is required. However, a good pair of
walking shoes is essential. Here are a few tips to consider when shopping for shoes:
• Buy good quality walking shoes that offer comfort and support.
• Purchase the right type of shoe for your foot strike. A salesman at a reputable sports
store, should be able to advise you.
• Shop later in the day when your feet are a little swollen, since feet swell with exercise,
and wear the socks you’ll use when walking.
• One foot is bigger than the other, so try on both shoes to accommodate this- your walking
shoes might be one size bigger than your “day” shoes.
• Try out a variety of brands, walk around the store and choose the most comfortable pair.
Before you can fine-tune your walking programme and maximise the benefits you get from it, also
consider your walking technique. Ensure your back is straight, although a slight forward lean is
acceptable. “Zip up” your abs and squeeze in those glutes; this will help you to maintain a straight
back. Keep your chest out, your shoulders back, down and relaxed. Let your arms, which are
bent at the elbows, swing naturally from the shoulders. As you speed up, you might find it easier
to bend your arms at 90 degrees and use a stronger arm movement. Your foot strike action is
important. After you land on the outer side of your heel, your foot rolls inwards, which is essential
for adequate shock absorption and the final phase is a push off with your toes. Beware of
pounding your heels down when walking briskly; this generates unnecessary forces on your
joints. Pick your feet up, rather than shuffling along and tripping over them! Breathe rhythmically,
for example inhale for 3 steps and exhale for the next 3 or at a rate that feels right. Finally, keep
your head up, eyes looking forward and focused about 20m ahead and smile – this is fun!
Walking for weight loss
As summer approaches, we are especially conscious of the extra kilos that have crept on during
Winter. To lose weight, you need to create an imbalance between the calories you take in and
your energy expenditure (calories burned). To achieve this, combine a healthy, low-fat, caloriecontrolled
diet with a regular moderate-to-vigorous intensity exercise programme. Walking offers
a wide range of wonderful opportunities to shape up and here are 4 ways to achieve a fit and
healthy body.
1. Invest more time
The easiest and safest way for beginner walkers to lose more weight through walking is to walk
further, more often. One burns approximately 50 calories for every kilometer walked, so
.
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