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by Gina Guddat, personal trainer
"He who walks in integrity, walks securely". (Proverbs 10:9)
God created our bodies for walking! In Bible times, it was the main means of transport. We have many recorded accounts of Jesus' journeys, some of which were over 40 miles in one day! Wow! And this was without the help of modern day Reeboks or Nikes. Families were expected to make "Sabbath day journeys" weekly, which were usually equivalent to about two miles. Then there were longer trips referred to as "a day's journey" to visit friends and relatives, or to conduct business. These averaged 20 to 30 miles, depending on the size of the group traveling. Walking was part of their daily life!
"Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought with a price. Therefore, honor God with your body." (1 Corinthians 6:19-20 NIV)
Due to our modern day conveniences like cars, elevators, washing machines, and remote controls, we've become a sedentary society that does not have to move much at all, if we don't want to. Most of us know we should be exercising more. We've heard the Surgeon General's report about the need to boost our cardiovascular fitness, and the consequences if we don't. The health benefits promised by an active lifestyle appear on the cover of magazines, and in newspaper articles.
With regular exercise, we know that not only will we become slimmer, but also reduce our risk of heart disease, high blood pressure, diabetes, osteoporosis, and even certain kinds of cancer. Studies show that exercise improves our attitude, boosts our immune system and has a positive affect on our self-esteem.
Even the Bible tells us to take care of our body, as it is the "temple" that houses the Holy Spirit. So… we must make a decision to become more active, and strategically find ways to burn more calories in a day. Walking can be the easiest and most natural method to do so.
How to walk
Proper walking technique is simple, and when learned and applied, can increase the calories expended, reduce soreness and make our journey more pleasant.
Following are some basic walking guidelines.
· Stand tall with your shoulders back and down, and chest up.
· Keep your head up with chin parallel to the ground.
· Try to keep your abdominal muscles contracted.
· Squeeze your derriere tight while striding.
· Strike your heel on the ground first, roll through the ball of the foot, and push off with the toes.
· Swing arms at 90 degrees, pulling back with the elbows.
· Allow your hips to rotate slightly.
· Use rhythmic breathing from the diaphragm.
· Drink water before, during and after a walk.
· Stretch well when finished, holding each stretch 30-60 seconds.
What you need for walking
To take advantage of lunchtime walks, after-work walks, or spontaneous walks, always keep a fitness bag in your car. This will eliminate the excuse of not being prepared. Here's what you will need:
· Proper walking shoes and socks
· Belt to hold water bottle
· Pedometer to track miles, or the number of steps taken
· Trail or city map, if necessary
· Cell phone for emergencies (not to do work while walking)
· Towel
· Lightweight jacket
· T-shirt or sweatshirt
· Shorts, sweats, or wind pants
· Walking log
How often and how much to walk
If you are new to fitness walking, start out slow. Walking for 10 minutes and stretching afterwards may be enough to start out with. Remember to increase your distance, time and number of days per week gradually to minimize soreness. Being too gung-ho could result in an injury.
The goal that I give my clients is 10,000 steps in a day. The women I train literally wear a pedometer on their waistband all day, every day, even at work, for an entire week. This shows them how active they really are. At the end of the workday they must make up any steps they are short. This is a great way to gauge your daily activity level.
Remember, much of our exhaustion at the end of the day is not physical, but rather mental and emotional. Initially, it may be hard to motivate yourself to exercise after work, but when you do, you will feel refreshed, less stressed, and maybe even sleep better.
What to watch out for while walking
Personal safety is important when engaging in outdoor activities. Here are some guidelines to protect yourself as you begin your new walking regimen.
· Walk with a partner when possible.
· Stick to familiar neighborhoods with plenty of activity.
· Know your route.
· While traveling, check with the hotel desk for safe places to walk.
· Vary your route; never let it become predictable to others.
· When walking alone, tell a friend, neighbor, spouse or child when they should expect you back.
· Walk in the daylight only.
· Walk in the middle of the sidewalk, not close to alleyways, buildings or parked cars.
· Never wear expensive jewelry or carry valuables when walking.
· If using a Walkman, keep it at a low volume and observe your environment.
· Watch out for unfriendly dogs.
· Never wear flowery perfume or deodorant as it may attract yellow jackets.
· Radiate confidence and purpose!
Where and when to walk
With so many things pulling at our schedule, it seems difficult to accomplish even the simplest of household chores some days. Just getting the grocery shopping done, the laundry folded, and the toilets clean, requires much of our after-work time. The question for many working women still remains, "How can I make room for fitness into my busy schedule?" Following are some fun and easy ways to work walking into your working life.
· Power walking in the shopping mall.
· Walk the perimeter of the park when the kids are playing.
· Park farther out in the grocery store parking lot and walk in.
· Walk around the ball field during your children's sports practices and games.
· For variety, locate city arboretums, zoos and botanical gardens to walk in.
· Pack your fitness bag and walk at lunch hour. Encourage co-workers to join you. Soon you may have inspired a "Step out to Lunch" walking club.
· Walk after work around the neighborhood with your spouse. Catch up on each other's day.
· Walk next to the kids while they roller blade or bike.
· Walk the dog.
· Take an educational walk through a museum.
· Plan weekend walks and hikes in the forest or mountains with family and friends.
· Walk on the beaches.
· Walk in the snow. Snow shoeing is becoming quite popular again.
· Walk up and down the stairs at work instead of taking the elevator.
How to stay motivated
Just as we set spiritual goals, we must also set physical goals. I find that keeping a walking journal is very beneficial. If you don't have a pedometer or aren't sure how many miles you have gone, simply record the amount of minutes you spent walking. At the end of each week and month, you will be impressed by your totals.
I also pick a Bible verse to meditate on during my outings. Walking is a fantastic opportunity to spend one on one time with the Lord. Additionally, there is a wide variety of upbeat Christian music to inspire you with each stride.
In order to take care of our families, minister to others, and do the work God has called us to do, we need to make a commitment to keep our bodies strong! So remember these encouraging words:
"No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees." (Hebrews 12:11-12 NIV)
Go out and take a walk!
Gina Guddat is a fitness professional, personal trainer instructor and author. She also directs F.I.T. Decisions Foundation for Teens. Visit her web site at: http://www.fitdecisions.org. You can e-mail her at focalpointfitness@msn.com.
