Stepping up to better health

Local walkers attest to the activity’s benefits

By Abigail Popp
News intern

With encouragment from his wife, Vern Madson
began a walking program that transformed his
health.Litchfield Mayor Vern Madson could have walked from Litchfield to Orlando, Fla., and back more than two times since he began recording the number of miles he walks each day more than four years ago. He started when he described himself as “getting heavier,” but after walking all those miles he now feels that he’s in much better shape.

Walking is something that most of us do almost every day for the majority of our lives. It is often done out of necessity, a way to get from one place to another; sometimes done for relaxation, walking in order to unwind and be outside; and other times done to get, or stay, in shape. Whatever the reason, numerous studies have suggested that there are many great benefits, both physical and mental, to walking.

Madson began walking for health benefits in 2003, but for him, like many others, getting started proved to be a little challenging.

“I said (to my wife, Lil) ‘When I get to be 200 pounds I’ll go on a diet.’ Well, when I got to 200 pounds I felt so good that I thought, ‘Why bother?’ Then my wife said to me, ‘You know, you weigh more than twice as much as I do.’ That was a real eye-opener,” said Madson about his motivation to lose weight by walking.

The encouragement of his wife did the trick. Madson began walking with her, and within 10 weeks he had lost 31 pounds. He also began to be more conscientious about what he ate.

“If I wanted a Hershey bar, I’d just have a little one instead of a big one,” he said about his change in diet.

Madson set his goal at losing 30 pounds and chose walking to help him do that because he didn’t want to try using weights or other equipment. He enjoys walking with his wife, and together they walk about four different routes, though she said that her husband often likes to take the same path, which is about three miles long.

When asked if he would recommend this weight-loss method to others, Madson replied, “Yes, definitely, but you have to stick with it. I weigh myself every night and write down the number of miles that I walk each day.”

It’s that kind of determination that has kept Madson walking all the way up to 7,000 miles since he started his routine in 2003.

“I think I’m about ready for an oil change,” Madson laughed.

The Hutchinson Mall Walkers is one local group that allows walking throughout the Hutchinson Mall free of charge to anyone wishing to participate. The Mall Walkers program is undergoing some changes as the Hutchinson Mall comes under new ownership, but anyone interested in the program is encouraged to stop by the mall office located at 1060 Highway 15 S., or call Chris Peterson, manager at Hutchinson Mall, at (320) 587-5956.

Steps to better health

Mayo Clinic and AARP found these to be some of the benefits of regular walking:

Physical benefits
<< reduce the risk of heart attack
<< manage blood pressure
<< reduce risk of developing type 2 diabetes
<< manage type 2 diabetes
<< manage weight
<< reduce bad cholesterol and boost good cholesterol
<< lower the risk of breast and other types of cancer
<< alleviate arthritis and back pain
<< strengthen muscles, bones, and joints
<< lower the risk of stroke

Mental benefits
<< lower stress levels
<< improve sleep
<< elevate overall mood and sense of well-being
<< prevention of depression
<< longer life-span

It all begins with a single step .. and answers to a few good questions

How much walking should I do to experience health benefits?
Most people do at least some walking almost every day of their lives. This could be taken to mean that the amount of walking we do only out of necessity is enough to help us gain some of these benefits, but that isn’t quite the case.

While any physical activity is better than none, most of the studies that reported benefits had their subjects doing a regular amount of walking each week. Regular walking usually consists of walking four to five days a week, for a total of at least 30 minutes each day. This could mean breaking up a walking routine and doing it in five- or ten-minute increments, as long as the total time equals at least 30 minutes.

Some people would rather not dedicate a chunk of time to walking, but instead, would like to walk a certain distance. One answer to this is pedometers. Pedometers are simple devices about the size of a pager that clip onto a belt or waistband and count the number of steps taken. Fancier models may also tell total distance, speed, heart rate, and number of calories burned.

Pedometers can be an ideal solution for people who don’t want to dedicate a chunk of their day to walking, as these devices can count the number of steps you take to tell you if you’re getting enough walking in your daily routine. Most studies say that for basic health reasons the average person should walk 10,000 steps a day (www.pbs.org). These same studies have also shown that in order to obtain successful, sustained weight loss, a person needs to walk 12,000-15,000 steps per day, and for an aerobic workout, at least 3,000 of those steps should be fast.

How can I get started and keep going with a walking routine?
Starting something new can be both exciting and challenging, but don’t let all those emotions get in the way of starting a new walking routine off on the right foot. Set realistic goals that will provide a sense of achievement when obtained. Also make sure that you’re walking with good form and proper attire and footware, as awkward movements and worn-out shoes can cause injuries, and dressing inappropriately for the surroundings and weather can make walking torture. Stretching both before and after a walk can also help prevent injuries.

After the initial thrill has worn off, continuing with a walking routine can sometimes be the hardest part. Experts say that doing something consistently for six months makes it a habit, but the road to making something new a routine can seem rough sometimes. It’s especially important not to push too hard at first, causing a burnout that pushes you off the walking wagon. There are three tests suggested by Mayo Clinic that can help measure the intensity of your work out so you don’t go too fast too soon.

1. The Talk Test: If you’re too out-of-breath to carry on a conversation with a walking partner, you’re walking too fast and should slow down.

2. The Borg Scale: This scale asks the walker to self-assess the exertion they believe they are putting forth in their workout. The scale measures from 6, being low, to 20, being high, with a good score for a walk coming in at a moderate 12 or 14.

3. Check your heart rate: When exercising, your heart rate should be within your target heart rate (THR). Your THR is 60-80 percent of your maximum heart rate (maximum heart rate is calculated by subtracting your age from 220). A walker using this method should check their heart rate before they begin and then again when they are about half-way through their workout.

Have a plan of attack
Many experts say that having a routine, scheduling your exercise time, and setting goals are all key to making a workout successful. It can also help to have an idea of the kind of exercise program desired. You can easily make up your own or follow an athletic trainer’s advice when coming up with one that works for you. The Weight-control Information Network offers a good sample walking program on its web site, http://wip.niddk.nih.gov.