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0 of 3 Premium Clicks used this month SUBSCRIBE Print + Online Subscriber Activation | Register x Forgot Password | Need an Account? e-edition | subscribe | newsletter | deals Classifieds Jobs Autos Real Estate FEATURED » NEWS NOW Beach bacteria thresholds may tighten ... Our View: Who politicized the UCC shootings? Not Obama ... View from 100,000 feet ... Beach bacteria thresholds may tighten ... Our View: Who politicized the UCC shootings? Not Obama ... View from 100,000 feet ... Keeping Fit: Fitness walking can be a safer form of exercise than running Comment By Wayne L. Westcott More Content Now MailTribune.com By Wayne L. Westcott More Content Now Posted Aug. 25, 2015 at 7:11 AM By Wayne L. Westcott More Content Now Posted Aug. 25, 2015 at 7:11 AM » Social News Ever since the jogging phenomenon in the 1970s there has been high participation in all kinds of running events. Men and women of all ages typically run within their own ability range, and race within their own age category. Friendly fun runs and community fundraisers along scenic courses followed by picnics and awards distributions have motivated thousands of previously sedentary adults to engage in purposeful physical activity. However, in spite of the healthful benefits to the cardiovascular system, jogging has been responsible for a large number of musculoskeletal injuries. Two out of every three runners have experienced foot problems, knee problems, hip problems, back problems or other running-related injuries. Many of these injuries were the result of the constant pounding and shock absorption inherent in running. For example, every time your foot hits the ground, your leg is subjected to about three times your body weight in landing forces. Therein lies the major advantage of walking, and the main reason that walking became an equally popular fitness activity in the 2000s. Walkers always have one foot in contact with the ground, which significantly reduces landing forces, shock absorption and injury occurrence. In fact, serious walkers have a very low incidence of injuries and a surprisingly high level of cardiovascular fitness. Planned progressive walking for the purpose of enhancing physical capacity is most often referred to as fitness walking. Please don’t confuse fitness walking with a leisurely walk through the park, 18 holes of golf, a day at the shopping mall or a stroll around the neighborhood. All of these activities use energy, burn calories and cause a degree of fatigue. Unfortunately, they are neither vigorous enough nor continuous enough to have a major impact on your fitness level. For physical conditioning, you must walk at a good pace without interruptions for a period of about 20-45 minutes. Of course, how fast and how far you walk depends upon your current fitness ability. Ideally, your heart rate should reach about 70 percent of maximum, which is approximately 105 heart beats per minute for people in their 70s, 112 beats per minute for people in their 60s, 119 beats per minute for those in the 50s, 126 beats per minute for those in their 40s, and 133 beats per minute for people in their 30s. As a general guideline for beginning a walking program, consider the following plan for progressively increasing your pace and distance. The goal of this program is to walk three miles in 45 minutes after eight weeks of regular training. For best results, try to follow these exercise recommendations: 1. Walk three to six days per week. 2. Conclude each walking session with a few basic stretching exercises. 3. Do not walk immediately after a large meal. 4. Wear loose fitting and non-restrictive clothing. 5. Wear appropriately designed walking or jogging shoes. 6. If possible, vary your walking courses and walk with a friend. 7. For safety reasons, be aware of your surroundings, especially if walking alone. 8. Wear a pedometer to count your steps and a heart rate monitor to maintain proper exercise effort. Like any popular fitness activity, walking has its own sport-specific footwear. Specially designed walking shoes are attractive, durable and add an extra measure of protection with regards to injury prevention. However, it is probably not necessary to purchase the most expensive pair of walking shoes unless you are walking long distances on varied terrains. Although walking is the most natural physical activity, it is always a good idea to check with your personal physician before embarking on any new exercise program. Be assured that fitness walking – when performed properly, progressively and regularly – is an excellent exercise activity. The key is to treat fitness walking as a fitness activity and to follow a planned exercise program. Determine regular training times, accurately measure your walking courses, and time your walking sessions. Don’t substitute other less vigorous activities (shopping, golf, etc.) for your fitness walk. Remember that walking is an excellent exercise for vacations and can be performed safely most days of the year. If you feel the need to begin a non-threatening and non-cumbersome exercise program, please give fitness walking a fair chance. Wayne L. Westcott, Ph.D., teaches exercise science at Quincy (Massachusetts) College and consults for the South Shore YMCA. He has written 27 books on fitness. By Wayne L. Westcott More Content Now MailTribune.com By Wayne L. Westcott More Content Now Posted Aug. 25, 2015 at 7:11 AM » Comment or view comments Reader Reaction » STAY INFORMED Email NewsLetter Sign Up Today Sign up for our newsletter and have the top headlines from your community delivered right to your inbox. Southern Oregon Directory Featured Businesses Loading... 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