Part III – Injuries
This subject is as individual as fingerprints. The most common complaint I get is knee pain. And more times than not, after a week or two of slowly building into a walking and conservative strength training program, the knee pain begins to ease. There’s just something miraculous about movement. Our bodies are designed to heal themselves given the proper stimuli.
Having said that, there are times where the injury, whether chronic or acute, must be worked around. Swimming, biking, and rowing are highly recommended, low impact fitness activities, but if you have access to a pool, water walking is ranked highest.
Walking in water allows you to resume a natural gait at a lower impact. There is also a resistance component to it which is good. Just be sure not to fall forward and substitute gravity for muscular force. Instead, stay upright and use your glutes and hamstrings to push yourself from one step to the next through the water.
Make It Harder
Okay, so you’ve built up a steady walking routine. That’s great! Now it’s time to add some challenge. Remember, go slow. There is no rush when it comes to advancing to the next level with any form of exercise. As long as there is some progression over time, it all adds up.
#1 – Weight yourself down. This is one of my favorites because you can do it anywhere, inside or out. And you can do it in a variety of ways. Dragging a weighted sled, carrying dumbbells, and walking with a weighted vest are popular variations. You will add core strengthening as well as increase the number of calories spent per step.
#2 – Find a hill. Walking uphill is challenging. Covering a vertical distance adds to your caloric expenditure and the mechanical angle of force strengthens your glutes and hamstrings more than flat ground walking. Just be sure to keep your chest and head up. Again, try to propel yourself forward rather than falling from one step to the next. You can also add hill intervals to your treadmill walking program. It’s a great way to increase the intensity without the stress of jogging. As with any other progression, start slow and go at your own pace.
Fitness Anywhere and Anytime
The great thing about walking is it doesn’t have to only happen in the gym. I guarantee that every one of us, including me, could integrate more walking into our daily lives. Taking the stairs, parking further away, and even conducting business meetings on the move are great ways to get you up and moving. I also recommend that you vary where you walk. Discovering the world around you is a big plus and staves off boredom. One weekend you might decide to go on a rugged hike, and the next you may find it fun to park somewhere and stroll around your city or town. It’s up to you, just start with something! It’s as simple as putting one foot in front of the other.
