Walking in Warringah

Walking for health and fitness

Physical activity does not have to be vigorous or completed over long periods of time in order to improve your health. Walking is suitable for most people. Regular walking can help you lose body fat, maintain a healthy weight, improve your fitness and reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.

Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about some of the risks associated with other more vigorous forms of exercise. Walking is also a great form of physical activity for people who are overweight, the elderly or those who haven't exercised in a long time.

Walking benefits your health

When you walk you carry your own body weight. This is sometimes called weight bearing exercise. Some of the benefits from this type of exercise include:

• Increased cardiovascular and pulmonary (heart and lung) fitness
• Reduced risk of heart disease and stroke
• Improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness and diabetes
• Stronger bones and improved balance
• Increased muscle strength and endurance
• Reduced body fat

Walk for at least 30 minutes a day

To obtain the best health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. Brisk' means that you can still talk but not sing and you may be puffing slightly. Moderate activities such as walking pose little health risk however, if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.

Build physical activity into your life

If it's too difficult to walk for 30 minutes at one time, try walking regularly for 10 minutes three times per day. If you want to lose weight, you will need to be physically active for longer than 30 minutes each day. You can achieve this by starting with smaller bouts of activity throughout the day and eventually build your walking sessions up to more than 30 minutes.

Physical activity built into a daily lifestyle plan is a most effective ways to assist with weight loss and to keep weight off. Here are some ways to build walking into your daily routine:

• Walk first thing in the morning
• Try taking the stairs instead of the lift (for at least part of the way)
• Get off public transport one stop earlier and walk to work or home
• Do housework like vacuuming
• Walk (don't drive) to the local shops
• Walk the dog (or your neighbour's dog)

Walk regularly if you can

Try to make walking a routine - for example, try to walk at the same time each day. Remember, you use the same amount of energy no matter what time of day you walk, so do what is most convenient for you. You may find that asking someone to walk with you will help make it a regular activity. Some people find that keeping an activity diary or log' also makes it easier.

Wear a pedometer

A pedometer measures the number of steps you take. You can use it to measure your movement throughout a day and compare it to other days or to recommended amounts. This may motivate you to move more. The recommended number of steps accumulated per day to achieve health benefits is 10,000 steps or more.

Set a comfortable intensity

For most people, there is little difference in the amount of energy used by walking a kilometre or running a kilometre - it's just that walking takes longer. Plan to cover a set distance each day and monitor how long it takes you to walk this distance. As your fitness improves, you will be able to walk a longer distance and use more energy.

Walking fast burns more kilojoules per hour than walking slowly, but this doesn't mean you have to push yourself until you're breathless. Instead, pace yourself so that you can still talk. This simple rule of thumb enables you to walk safely within your target heart rate, which brings about health gains. The body has a tendency to get used to physical activity, so continue to increase your intensity over subsequent sessions and thus improve your fitness levels. You can increase the intensity of your walks by:

• Walking up hills
• Walking with hand weights
• Increasing your walking speed gradually by incorporating bouts of quick walking
• Increasing the distance you walk quickly before returning to a moderate walking pace
• Walking for longer

Warming up and cooling down

The best way to warm up is to walk slowly. Start off each walk at a leisurely pace to give your muscles time to warm up and then pick up the speed. Afterwards, gently stretch your leg muscles - particularly your calves and front and back thighs. Stretches should be held for about 20 seconds. If you feel any pain, ease off the stretch. Don't bounce or jolt or you could overstretch muscle tissue and cause microscopic tears, which lead to muscle stiffness and tenderness.

It's best to dress lightly when you do physical activity. Dressing too warmly can increase sweating and build up body temperature, which can make you uncomfortable during a walk or possibly cause skin irritations. A gradual cool down will also prevent muscular stiffness and injury.

Footwear is important

Walking is a low cost and effective form of exercise. However, the wrong type of shoe or walking action can cause foot or shin pain, blisters and injuries to soft tissue. Make sure your shoes are comfortable, with appropriate heel and arch supports. Take light, easy steps and make sure your heel touches down before your toes. Whenever possible, walk on grass rather than concrete to help absorb the impact.

Make walking a pleasure

To make regular walking a pleasurable form of physical activity:

• Wear loose, comfortable clothing
• Protect yourself from the sun with clothes, sunglasses, a hat and sun block
• Wear waterproof clothing to avoid getting wet if it rains
• Drink plenty of fluids before and after your walk. If you are taking a long walk, take water with you
• Vary your walking routes so you can enjoy the change in scenery
• Walk with a friend and combine physical activity with socialising
• Join a local walking club
• If you have a medical condition or any health concerns, check with your doctor before you start any type of physical activity program

Children

Statistics show that Australian children are living increasingly sedentary lives. Suggestions on encouraging your child to enjoy regular walks include:

• If your child finds television and computer games more interesting than exercise, consider getting them a dog. Your child's desire to love and care for the animal may encourage them to take it on regular walks. Remember, though, that dogs aren't permitted in most national parks and other conservation reserves
• Boost your child's interest in outdoor activities by visiting some of Warringah's scenic areas and organising fun activities
• Encourage your child's interest in nature through books and websites, then follow-up with field trips' so they can discover their favourite animals or plants for themselves (and enjoy the health benefits of walking at the same time)
• Schedule a regular family walk - this is a great way to pass on healthy habits to your children and spend time together, while getting fit at the same time
• When walking with children, make sure the route and length of time spent walking is appropriate to their age. Approximately 1km per birthday is a good rule of thumb. For example, a four year old can be expected to walk up to 4km, with plenty of rest breaks
• Start good habits early. Take young babies and toddlers for walks in their pram. As they get older, encourage them to walk part of the way
• Look for self-guided nature walks, which have been set up in many parks. Younger children enjoy looking for the next numbered post; older ones can learn about the plants and animals of the park, and perhaps take photos or record their experience in other ways

Seniors

Regular weight-bearing exercise can improve cardiovascular fitness and bone strength, reduce excess body fat and boost muscle power. Walking is an excellent form of exercise for the elderly, since it is low impact, free and high in health benefits. Suggestions include:

• See your doctor for a medical check-up before embarking on any new fitness program, particularly if you are overweight, haven't exercised in a long time or suffer from a chronic medical condition
• Contact National Parks and Wildlife Services for information on suitable parks and reserves in Warringah. Issues to consider include access, terrain and the number of park benches
• Consider joining a walking club specific to your needs and age group
• Consider starting up a walking club of your own with friends and neighbours

People with disabilities

People with disabilities will also benefit from regular exercise. Suggestions include:

• See your doctor for a medical check-up before embarking on any new fitness program
• An able-bodied person can help someone with a disability to better enjoy their neighbourhood walk or bush walk. For example, a sighted companion can warn a vision-impaired person of upcoming obstacles
• National parks allow guide dogs, although domestic dogs, cats and other pets are strictly forbidden

Walking tips

Things to remember

Walking is an excellent form of exercise for people of all ages and abilities. Start your walking program gradually, increasing length and pace as you get used to it. The following suggestions may help you to incorporate regular walking into your lifestyle

If you have not walked distances for some time, you should start slowly. Increase the length and pace of your walk gradually. Here are some tips on how to get started and how to prepare for walking

• Warm-up activity - start slowly, do a few warm-up exercises and stretches first. Prepare for a walk by warming up, wearing the correct clothing and shoes, and making sure that you are well hydrated
• Don't walk - immediately after a big meal
• Aim to walk - for 30 minutes a day or more on most days of the week
• Movement for health and fitness - should be carried out most days of the week
• Plan to cover a set distance - each day, regardless of the speed or time taken
• Build activity slowly - start with a 20 minute walk then increase gradually Try to walk at least three times per week
• Use the correct technique - walk at a steady pace, swing your arms freely and stand as straight as you can. Your feet should step in a rolling action from the heel to the toe
• Shoes and socks - wear thick comfortable cotton socks. Sensible, comfortable and lightweight shoes with support are best
• Weather - wear suitable warm, light clothing in the winter and cool, comfortable clothes in the summer. Don't forget your sunscreen and hat
• Water - drink water before and after your walk. Take water with you on your walk, especially in warm weather
• Cool down - make sure you cool down after a long fast walk. Do a few stretching exercises
• See your doctor - for a medical check-up before embarking on any new fitness program, particularly if you are obese, haven't exercised in a long time or suffer from a chronic medical condition
• Enjoy your time walking