by Lisa Snider

Created on: April 22, 2008

A pedestrian pursuit
Leisurely walks can grow to fitness routine

Do yourself a favor and stop everything you are doing and go on a 15-minute walk. The best thing you can do for yourself, particularly if you do not have some element of fitness incorporated into your daily life, is to start walking.

In pedestrian-friendly cities like New York, it's easy to see why walking keeps New Yorkers fit. During a recent trip to the city that never sleeps, I was hard-pressed to find an obese person; those that I did see were tourists. So for those of us living in the car culture, we need to make an effort to pound the pavement.

For starters, you don't need much, just a comfortable pair of walking shoes and maybe an inexpensive pedometer to help you track your progress. Add more steps to your daily scheduled walk by parking your car further away or taking the stairs. There are lots of places to get a good stroll in; my dad loves to go mall walking (even though he doesn't shop), and lots of people use the local high school track to get a few laps in after hours. If you want to get off the pavement, kick around some sand at the beach or find a trail or park to stretch your legs. And sign up for your favorite charity's walk; it will give you a goal to strive for while you do something good for someone else.

At the annual Discovery Walk Festival in Vancouver, Wash., amblers unite for three whole days of various K's. From a simple 5K to a grueling 42K (a full marathon), these folks are serious about putting one foot in front of the other. Participants earn credit toward awards as an International Master Walker, but otherwise the events are noncompetitive because, according to their Web site, "All walkers are winners."

If you are a multitasker and feel you are too busy for fitness, you can do pretty much anything during your walk: talk on the phone, tune into your iPod, listen to a podcast or a book, or just be. Walking is not only a great way to get the blood pumping, it can also be very meditative. Circle and labyrinth walking are two practices that focus on quieting the mind and regulating the breath. Combining fitness walks with meditative walks will make you a well-rounded wellness walker.

After a couple of weeks of regular leisurely walks, make an effort to add minutes, distance, elevation and speed to your routine. This will help get your heart rate up and increase your endurance, which is excellent for your cardiovascular health. It was precisely this kind of simple training I followed for about three months to build up to a half marathon walk earlier this year. It took me 3? hours to march 13.1 miles. And it all started with an easy 15-minute walk.

Web sites for walkers:

discoverywalk.org: Discovery Walk Festival
walking.about.com: resources, articles, blogs and a 10-week program
zeigua.com: circle walking instructions
labyrinthsociety.org: for people who walk, build, write about and study labyrinths

Always consult a physician before starting a new fitness regimen.

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