Physical activity and movement are one of the most important things you can do for your health. By deciding to read this article we already know that you made the decision to change to a healthier YOU.
Walking has been identified as one of the most popular forms of physical activity. Why walking?
- Least expensive
- Easy and convenient
- Low injury risk
- Easily adopted by people of all ages
- No specific skill or fitness level needed
Research shows the following health benefits of walking:
- Reducing blood pressure
- Reduce body fat and total cholesterol
- Reduce the risk of developing type 2 diabetes
- Reduce the risk of depression
- Increase muscle endurance
- Increase the body’s aerobic capacity
By looking at all the great benefits of walking, there is no reason not to try it out! Trust me you won’t regret it.
Where to start?
Set a goal: For example, to be able to walk 5km in 2 months’ time
Find a training partner/friend/dog
Start slow and increase your distance gradually: for example, if you are not used to physical activity rather walk every other day to allow your body to get used to the activity
Put it on schedule: use a calendar and mark the days you want to walk
Be prepared
- Wear comfortable, loose fitted clothes
- Walk with appropriate shoes (ask your physio if you are unsure)
- Stay hydrated and walk with a water bottle
- Keep track of your accomplishments: various phone and watch apps are available to track your distance, speed and sometimes your heart rate when walking. (ask your physio to assist)
Get going
The world health organization recommends the following amount of physical activity for adults: 150 minutes of moderate-intensity aerobic physical activity throughout the week. There are various ways of accumulating the total of 150 minutes per week. For example, walking for shorter bouts of at least 20 minutes each, spread throughout the week, added together will add up to meet your goal of recommended activity needed. (see reference list)
Moderate intensity means the following: brisk walking allowing you to be able to still have a conversation with your walking partner without needing to catch your breath, but at a pace faster than your normal “window-shopping” pace.
To get you started, here is a guideline to follow:
| Monday | Tuesday | Wednesday | Thursday | Friday | Weekend | |
| Week 1 | Easy walk 10 min Quick rest Walk again for 5 min |
Brisk walk 10 min Note: rest when needed |
Easy walk 10 min Quick rest Walk again for 5min |
Brisk walk 10-15 min |
Rest | Easy walk 15-20 min OR +- 2km |
| Week 2 | Easy walk 10 min Quick rest Walk again for 5 min |
Brisk walk 10 min Note: rest when needed |
Easy walk 10 min Quick rest Walk again for 5 min |
Brisk walk 10-15 min |
Rest | Easy walk 20 min OR +- 2km |
| Week 3 | Easy walk 10 min Quick rest Brisk walk 5 min |
Brisk walk 15 min Note: rest when needed |
Easy walk 10 min Quick rest Brisk walk 5 min |
Brisk walk 15-20 min |
Rest | Brisk walk 20 min OR +- 2km |
| Week 4 | Easy walk 10 min Quick rest Brisk walk 10 min |
Brisk walk 15-20 min Note: rest when needed |
Easy walk 10 min Quick rest Brisk walk 10 min |
Brisk walk 15-20 min |
Rest | Brisk walk 20-25 min OR +- 3km |
| Week 5 | Easy walk 15 min Quick rest Brisk walk 15 min |
Brisk walk 20-25 min Note: rest when needed |
Easy walk 15 min Quick rest Brisk walk 15 min |
Brisk walk 20-25 min |
Rest | Brisk walk 30-40 min OR +- 4km |
| Week 6 | Total time = 30 min Easy walk 15 min Power Interval: – Power walk 30 sec – Easy walk 1 min – Repeat 7-9 times |
Easy walk 30 min |
Easy walk 20 min Quick rest Brisk walk 20 min |
Brisk walk 30-40 min |
Rest | ParkRun 5km walk |
Parkrun
Parkrun is a free, weekly 5km event that takes place all around the world. This event takes place on Saturday morning in parks/public places specifically chosen all over South Africa.
This is a fun, positive and welcoming experience with no time limit. Everyone is welcome whether you walk, jog or run.
How to take part: You will need to register only once to receive your barcode, which need to be printed and presented at every Parkrun. Please visit the link to register www.parkrun.co.za/register/
There are 227 events around the country. Find your nearest parkrun by visiting the Parkrun website www.parkrun.co.za/
The following Parkruns are places nearby:
- Sterkfontein Heritage Lodge Parkrun
- Ruimsig Parkrun
Cost: FREE
Time: 8:00
Date: Every Saturday morning
Take the next big step to a healthy lifestyle and start
WALKING!
References:
1. C3 Collaborating for health 2012 The benefits for regular walking for health, well-being and the environment.
2. Hanson S, Jones A 2015 Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. British Journal of Sports Medicine 29:710-715
3. https://www.health.harvard.edu/staying-healthy/walking-your-steps-to-health
4. https://www.parkrun.co.za/