Workout :: "I Walk"

Often times, when conversing with someone, small talk leads to, "What do you do for a living?" I always find the topic an interesting one, and am generally "all ears," due to the myriad occupations and career paths that abound in our society. When it comes time to clarify what I/we do as fitness professionals, invariably one of the questions I ask is, "Are you exercising?" Nine out of ten times the answer is, "Well, I walk..."

Now let's think that statement through. As a form of exercise, walking is absolutely better than doing nothing. But, ask yourself, "How long have I known how to walk?" That's right, you learned that skill at the ripe old age of about two years old, back when you were a wee lad or lassie. Walking feels effortless and is as thoughtless as looking in the direction you want to walk and off you go with ease. Okay, perhaps not steadily at two years of age, but as you perfected the movement you mastered it and no longer had to have conscious thought to execute steps.

So, when folks say to fitness pros, "I walk," we have to then dig in to the mechanics of "how."

If you walk at a leisurely pace and are able to chat and fill in your walking partner, or be filled in by them, on the latest gossip, your walk pace is too slow to give you any real aerobic benefit. This is still better than just sitting on your couch; for fitness purposes, however, if you can talk you are not moving fast enough.

This also holds true when that "exercise" includes a walk with your dog(s). If they stop to smell everything and do not stay on task, chances are you are walking too slowly to have any aerobic impact. But again, this is better than doing nothing.

Personally, we have four little Chihuahuas who are a definite handful. Amazingly, those little legs, as well as their courageous spirits and bossy and demanding personalities, have them out front, towing the line leading our pack. Hence, by the end of our dog walks, we are sweaty and a tad out of breath; a much higher benefit to the"I walk" scenario. The key: I feel the need... for speed.

Try to look at it like this: You are heading to a work meeting at which 300 people will be waiting. If late, you will be required to stand at the podium and sing for the group as your penitence for being tardy. How fast would you walk to avoid that humiliation? Some of you may be able to sing and it's no big deal, but most of us would flat-out run to avoid the experience.

The key here is your walking pace. Walk as if you are late to that important meeting, at which all those waiting eyes will accusingly turn and witness your untimely entrance... L-A-T-E! Now you're moving at a pace with purpose and intentionality, that will produce far better results health-wise than just "walking."

It has also been said that those who work out to their own tune, that is, ear buds and personal music choices, have greater workout intensity and greater focus. From personal experience I can say that this is, hands down, the truth. So, pop in those ear buds and jam to your favorite tunes as you pick up your walk-pace to make the time invested and meaningful. Choose different routes: Uphill, downhill, walk a piece of it backwards, skip, bring the dog, leave the dog, but keep the "late to a meeting" idea in focus. Also, fill your walks with variety, so it won't be boring and will keep your body from adapting. To challenge and to improve it, keep your body guessing. A standard "I walk" generally won't get it, so bump up that pace! But again, "I walk," is better than nothing!