Seven tips for starting a walking program.

Your sneakers are laced up, the dog is pulling at the leash, and the sun is shining. You’re ready for your daily walk—or should it be a run?

When it comes to that one-hour time slot you’ve allocated for exercise, how is that time better spent—running or walking?

In many ways, the answer is a personal one, and depends on:

•  your fitness level;

•  personal goals;

•  number of calories burned;

•  risk of injury;

•  what fits best with the rest of your fitness routine;

•  what type of exercise gear you’re wearing.

Running and calories 

There’s no doubt about it: running burns more calories than walking. According to the Mayo Clinic, a 140- to 150-pound person running at a moderate eight miles an hour for one hour will burn about 865 calories.

That same person, however, walking at two miles an hour will burn 160 to 170 calories; 245 calories at 3.5 miles an hour.

An eight-year study of 13,000 people found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised, according to the American Council on Exercise.

If you’re relatively fit and trying to maximize the number of calories you’re burning, running is the number-one calorie burner, topping cross-country skiing, jumping rope and climbing stairs.

If you’re a beginner, however, running at eight miles an hour for 60 minutes is probably not possible, and may even be dangerous. If that’s the case, walking—briskly, rather than leisurely—is a better bet.

The key term here is briskly—and walking that fast is actually hard to do. Experts suggest building up to it slowly, and starting out with small distances to build endurance.

Some exercise better than none

There’s a reason running burns more calories: it’s harder work. It’s also higher impact than walking, which can lead to more injuries.

Assuming you’re wearing good walking shoes, you’re dressed for the weather, and you obey local rules of the road, the risk of injury during a walk is lower.

To eliminate weather and vehicle concerns, many people walk on a treadmill or complete loops around an enclosed shopping mall.

No matter what you decide, however, any exercise is better than none at all. The studies confirming the benefits of regular exercise continue to add up. For example, getting off the couch and exercising regularly can help:

•  lower blood pressure;

•  improve cholesterol levels;

•  reduce your risk of heart disease and diabetes;

•  maintain a healthy weight;

•  build bone strength;

•  boost your immune system;

•  improve your mood;

•  strengthen your heart;

•  keep your brain sharp.

And, in the end, it may come down to the amount of time you spend exercising rather than the form it takes.

Even moderate exercise helps

According to a study by researchers at the Duke University Medical Center in Durham, N.C., low-impact exercise has health benefits, too. Whereas some people carry the belief that only intense exercise, such as running, yields health benefits, the study found that a moderate exercise regime of walking 12-miles per week can affect your fitness level significantly. 

“People only need to walk up to 12-miles per week, or about 125 to 200 minutes per week, to improve their heart health,” said lead researcher Brian Duscha. “Our data suggest that if you walk briskly for 12-miles per week you will significantly increase your cardiovascular fitness levels.

“If you increase your mileage or intensity, by going up an incline or jogging, you will achieve even greater gains.”

No matter what form your exercise takes, from brisk walking to slow jogging to high-intensity running, make sure you check with your doctor if you haven’t performed any exercise in the past year.

Tips for starting and maintaining a walking program 

Here are some tips from the American Council on Exercise on starting – and maintaining – a walking program:

•  Get shoes specifically designed for walking;

•  Layer loose clothing, keeping in mind that exercise boost your body’s temperature;

•  Start out every walking workout with a brief warm-up and simple stretches of the legs, back, shoulders and arms;

•  Begin with a five-minute stroll and gradually increase your distance.

•  Walk at a comfortable pace, focusing on good posture, and keeping your head lifted and s houlders relaxed;

•  Swing your arms naturally and breathe deeply. If you can’t catch your breath, slow down or avoid hills.

•  Talk while you’re walking. If you can’t talk, you’re walking too fast.

For more information

•  Walking for fitness: How to trim your waistline, improve your health

•  Five Ways: Get Your Exercise Back on Track

•  Exercise: Lowering Your Risk of the Blues?

•  Walking Off the Extra Weight and Helping Your Brain

This information is based on an article by Barbara C. Bourassa for Poise Life & Health, an online newsletter for women. 

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