Walking to Stay Fit

by John Cardone

Couple Walking
Walking. Many of us do it several times throughout the day.  We walk to get from point A to point B for work and for play.  But what does walking mean as an exercise?  Does it really work?  Can a simple act really shed pounds over time?  My personal experience leads me to believe that this forward falling action can provide health benefits that will last a lifetime.

I’ve been in the fitness industry for over twenty years and have seen a lot of changes.  In the early eighties, high impact aerobic exercise was all the rage.  After many people complained of back and knee injuries, step aerobics was the next fad to hit the scene.  Step aerobics is still popular among certain populations, but leaves a number of us with aches and pains in our joints.  Running, as we all know, is a great cardiovascular workout, but can pose a risk to the skeletal structure, as well.  So, what is still the safest way to get an aerobic workout on a regular basis?  You got it!  Walking.  It requires minimal equipment and can be done almost anywhere at any time.


I learned that the body is perfectly designed for walking

Part of my personal journey has been to understand the mind, body and spirit connection.  Twelve years ago I made a pilgrimage with my father to an ashram called Gurudev Siddha Peeth in Ganeshpuri, India to study the eastern perspective of yoga from a spiritual master named Gurumayi Chidvilasananda.  The daily routine included an early morning meditation and seva, which literally means selfless service.  My seva for the ashram was food preparation. 

In addition to the sevas there was always one hour in the middle of the day when the monks suggested that we walk as part of our spiritual work.  I was very surprised because I thought spiritual people just sat around all day chanting and meditating.  Lo and behold, everyday at noon, my father and I walked around a dirt track outside of the ashram alongside the monks in their saffron robes.  After that journey, I began to see a clearer connection between the mind and the body.  I learned that the body is perfectly designed for walking and that walking has the power to lessen the stress inside of my mind.

Now, here are some fitness tips to apply before you start a walking program.

  • Make sure you have good walking shoes, preferably something with good support for the foot and the ankle.  Most sporting good stores will have a nice selection of walking shoes, which you’ll need if you walk on paved roads or cement sidewalks.  If you need extra support, buy some insoles or support soles for the inside of your shoes.
  • As you walk, pay attention to the strike of the foot on the ground.  You want to walk heel, ball, toe rolling through the whole foot to propel you forward.
  • If you haven’t done it before, take a look at how you walk.  Are your legs parallel to each other when you walk?  Do you walk on the inside or the outside of your foot, or right down the middle?  Walking right down the center of the foot is better for your body.
  • Check out your structural alignment.  Make sure your ears are over your shoulders, shoulders are over your hips, hips are over your knees and your knees are over your ankles.  Keep your abdominal muscles lifted and firm.  Feel like you are sucking your belly button up under your ribs.  Keep your shoulder blades slightly together so that your chest stays lifted and you can breathe freely.  As you move, let your arms swing naturally by your side.
  • It might help to do some static stretches for the calf muscles and for the hamstrings before you get started.  Start walking at a slow pace to warm up, and after a few minutes, find a pace that’s good for you.
  • A good goal is to start walking half an hour, gradually working your way up to forty minutes or an hour.  In the beginning, try walking every other day short distances to and from your workplace.  If you take the train or the bus to work, try getting off a few minutes before your stop and walk the rest of the way.

Whether you walk on a trail with a friend, or inside a gym on a treadmill, walking can literally change your life and your body.  Exercise should be fun, fulfilling and natural.  Walking gives you time to calm your mind and reconnect with the world around you.

The author referred to www.acefitness.org while writing this article


John Cardone is an actor and a fitness professional.  He has been teaching group fitness professionally for twenty two years and received his AFAA ( Aerobics and Fitness Association of America) certification in 1995.  He has been a certified personal trainer with ACE (American Council on Exercise) since 1994, and a RYT (Registered Yoga Teacher) with the Yoga Alliance since June of 2003.  He has also earned a Body Pump(TM) certification, has studied the Super Slow technique and ran the LaSalle Bank Chicago Marathon in 2001.  He has also attended several world fitness IDEA conventions, and volunteered his time in helping raise money and awareness by teaching for City of Hope Aerobathons.  He was a presenter himself for Sara City Workout at the Midwest Mania in 1997, and has guest instructed at several spas and retreats in the Midwest.

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