by Bob Choat
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| “Walking is the best possible exercise. Habituate yourself to walk very fast.” ~Thomas Jefferson |
Moving the body is important for health and so many people today make
excuses as to why they cannot. There is nothing to it unless they simply
do not want to or cannot (due to an injury). The very basics of fitness
starts with walking and crawling. From when we were babies into
adulthood, we either walked or crawled. We did not need a gym to do
either. And we still do not.
If each person simply walked more, they would burn more calories. The
more you weigh, the more calories you burn when you walk.
For example, a 155 pound person burns about 141 calories per
hour at the slowest possible pace. At a moderate pace it increases to
232 calories burned. And at 5 miles per hour, the calories burned in
that hour will be about 563. Speed counts. And so does terrain. If
you are engaged in orienteering, then the calories burned will be about
633 per hour.
When I was in the Marines we engaged in force marches. This alone
and without the heavy backpacks and other gear would have burned 457
calories per hour. Add in the gear and it really jumps to over 600
calories per hour. Walking is a great way to get in shape and you can
go beyond the simple stroll through the park. Most important, get out
and do it on a regular basis. And you can add walking to what you
already do in exercising. Let’s call it a bonus.
I mentioned crawling as an exercise and it is a good one. That
includes bear crawls and crab walks. Both will work your whole body.
Add this to your regular walks. Want a great way to have fun at the
beach and really get fit? Walk and crawl in the sand. Heck, do crab
walks since you are at the beach. Do them in a race with your friends.
The challenge of the sand will really ramp up your calorie burn.
Believe me, this is not easy for first timers, unless you’re a kid. Be a
kid again!
Walking and crawling is great for the brain too. Both help to
increase the protein and gene responsible for helping the brain to
grow. It is called the brain-derived neurotrophic factor (BDNF). Get
smarter through all forms of exercise. And get fit too. Can we say
body and brain fit?
Walking is great when you are doing it with a group of friends. In
fact, you will probably do it more. Have a regular get-together in parks,
malls or just about anywhere. You can hike together as you enjoy the
day. Make it fun so you will want to do it more.
If you want, get a walking counter that measures the amount of
strides you take. Go for at least 10,000 steps per day if you are a
beginner. Increase it from there. And increase the intensity as you
get better. That includes walking up hills. And before I forget, you
can walk your dog and get fit too. Both of you.
Now, get out and walk, crawl and simply move your body
through the environment. Eventually move to jumping, swimming, climbing
and more… JUST DO IT!
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