Perimenopause - Menopause Exercise Tip, December 1,, 2006.

Walking for Good Menopause Health, Depression and Weight Loss.
 

There are plenty of reasons why, every day, millions of people take to the streets---and the parks, the trails, even the mall. If you're looking to boost your fitness, reduce stress, and manage your weight, walking is a natural choice that really works, In fact, walking just 2,000 extra steps a day, or about a mile, is enough to keep most people from gaining weight, according to researchers.

And while putting one foot in front of the other is simple enough, it helps to have a few tricks of the trade to make your walks more effective and pleasurable. Here is how to transform a simple stroll into a savvy fitness strategy.

Where should I walk?

Just about anywhere will do fine. But if walking forms your cardio foundation, be sure to vary the surfaces you walk on to keep your routine well-rounded. Treadmills allow you to do high-intensity speed intervals and hill climbing in rapid succession while allowing the treadmill's absorbable surface to reduce impace. Trails provide a softer surface and environmental stimuli so workouts stay interesting. Sand walking is strenuous providing maximum cardio building and toning benefits. (Caution: sand walking involves constant shifting which can be hard on sore backs.) The least desirable area to walk is on city sidewalks. The surfaces are hard, and traffic lights, curbs, and traffic make it hard to sustain a consistent pace. However, with proper shoes and a good attitude, even this obstacle can be overcome.

What's a good pace?

Different goals require a range of walking speeds. Try these pacing tips for better health, stride comfortably at a steady pace, breathing easily. You'll feel like you're exercised without being overworked.

To improve fitness and/or loose weight, you need to train efficiently by combining steady, brisk walking with intervals that alternate short, intense bursts of walking very fast, and one to five minutes of walking at a moderate pace. Breathing should be manageable yet somewhat challenged at the moderate pace, and harder on the intervals. And if you're not breaking a sweat, you're not walking fast enough.

For stress management, maintain a comfortable, rhythmic pace that allows you to focus on your breath.

How long do I need to walk to benefit?

As long as you mix up the pace and include some brisk walking, two or three 10-minute sessions a day can definitely improve your health and fitness. A 2002 study published in "Medicine & Science in Sports & Exercise" found that three 10-minute bouts of walking throughout the day delivered health and fitness benefits comparable to a single 30-minute walk. If you're out of shape, you can start with a 10-minute walk and work up to 2 or 3 10-minute sessions a day.

How can I use walking to lose weight?

To lose weight, plan to walk five to six days a week. Vary the duration, intensity, and terrain to keep your body challenged. For example, a 145-pound woman burns 109 calories walking 3 mph for 30 minutes. Up the pace to 4 mph and you'll burn 164 calories, Using intervals is particularly good if you're just getting started and can't sustain a fast pace for long.

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