Power Walking

Most times we feel a workout session should be extra-ordinarily strenuous. We jog, we stretch and we do yoga, push-ups and sit-ups but have let us considered doing simple things that can form an effective workout session for us all. One of such is a Power Walk. This is a regular brisk walk or walking at a brisk pace at moderate to high intensity. We largely live sedentary lives as workers and we take less exercises yet one of the simplest forms is a regular brisk walk. There are now evidences to suggest that regular brisk walks could be as good for us, if not better, than strenuous jogging.

 Like most aerobic activities, regular brisk walking is good for you because it’s a cardiovascular exercise which strengthens the heart and lungs, increasing overall your fitness.

It assists in weight loss and tone up muscles when combined with the diet plans.

Dr. Craig Williams a sports science lecturer at the University of Exeter is a firm believes strongly in the benefits of walking, and says: 'It can improve muscle endurance as well as muscle strength, especially in the lower body.

'It is good for bones and improves the body's cardiovascular system. It also helps boost circulation.

'Power-walking - keeping a brisk pace at moderate to high intensity - can burn the same amount of calories as jogging or running. So it is useful for helping with weight loss.'

And, he adds: 'Because it is low impact, it does not have the same potential for injury as jogging. Yet it can offer all the benefits.'

Marcus Davis, an osteopath with the Harley Street Back Centre in London, agrees. He says: 'Walking helps to drain the lower legs of excess fluid and can help prevent varicose veins through the pumping action of the calf muscles.

'The increased supply of oxygen exercise also gets rid of the waste products in the tissues.

'And because more people are able to walk at a consistent speed than run, it is a more beneficial form of tissue-cleansing, particularly for the over-50s, for whom jogging can actually cause more problems.'

'Walking is also better for the spine than running, as it puts less stress on the discs. Yet we were designed for constant movement, not sitting in cars or in front of computers, which causes negative pressures on our spinal cord.

'Regular walking is excellent for spinal discs, which receive minerals and vitamins through the pumping action it causes.

'And the best thing is that you can see results from walking reasonably quickly - although it depends on each person's individual level of fitness, age and how often and fast they are walking.'

Power walks have a direct impact on our feet which we seem not to be using in the best way. Our feet were made for walking but we have reduced them to being in a place with our sedentary lifestyles. There are 50-odd muscles in our feet and the best way to exercise these muscles is through power walking. Like other muscles in the body the muscle in the foot should be exercised regularly to keep them healthy and able to maintain its function and these are done through walking.

We all learnt to walk as infants but just like reading we have not be really good at it as we grew for instance; “bouncing” while walking puts a strain on the joints.

For a proper walk the heels should touch the ground first thus making the weight of the body balanced while the walk is done  and as you take the movement from heel towards the ball of the foot, try to make a slight rolling motion inwards. This will help to give you more power when you push off with your foot. The result will be a faster stride.

You could also walk with a swivel in your hip with each stride, it makes you move faster. Yes, it can make you look a little strange but, mile for mile, it uses the same calories as you would if you were jogging. This could be called race-walking wiggle. Maintaining your posture also makes a huge contribution in obtaining the maximum benefits from walking. To get more benefits you can hold your breath at intervals, this helps to exercise you lungs and airways.

It is recommended to have the exercise for 30 minutes daily for a minimum of 5 days a week but these can be split into a couple of 15 minutes each day weekdays and weekends. Various strategies can be used to achieve this like getting off at an earlier bus stop and walking the rest of the way, using the stairs instead of the elevator.

Power walks are best done in the mornings and evenings when the sun is not prevalent to prevent dehydration.

There are also psychological benefits to walking. Pete Cohen, a Life Coach says: 'When you walk, just like any other form of exercise, your body has a chemical release of serotonin, the natural feel good chemical.

'There is also the release of endorphins, which are happy hormones, which is why people feel on a natural high at the end of an exercise session. Remembering how you feel should be an incentive for you to keep it up.'

The reasons to engage in power walking abounds and it does not require much of you, just walk and when you do, put your backs into it. No need for extra devices, no need to have a coach or extra cost. You just walk.