Ten Good Reasons to Walk More in the New Year

Ten Good Reasons to Walk More in the New Year

“Walking is the easiest exercise for most individuals, one that can be done without equipment except good shoes in almost any terrain and weather, and into very old age.”

Dr. Paul Dudley White, cardiologist

Let’s get right to the point. The purpose of this column is to encourage (or shame) you into eating healthier and getting more exercise in the new year. But first, I admit to missing my goal of walking 1,500 miles for exercise in 1999. At least, I think I missed my goal, but I can’t say how many miles I walked because I stopped keeping track in April. And so your first challenge is to set a goal and to monitor your results. If you usually walk a fixed course in your neighborhood, check the distance on your car odometer, and you will find that your walking speed is usually consistent—typically 2.5 to 3.5 miles per hours. Then, when you’re on the trail, figure your low average, allow for rest stops, and your speed will be in the 2- to 3-mile-per-hour range.

As I plan my program for 1999, my personal goal is again 1,500 miles or about 30 miles per week. This means that at 3 miles per hour, I will walk 10 hours per week. At my weight (165 pounds), I will burn about 300 calories per hour or 3,000 per week or 150,000 calories per year. Since a pound of body fat is equal to about 3,500 calories, my walking program for the year will consume 43 pounds of fat, which of course, will be replaced with a healthy diet. But at the end of the year, I hope for a net loss of 5 to 10 pounds as I complete my 1,500-mile goal. Use the following chart to determine how many calories you will burn per minute, related to your walking speed and body weight.

Body Weight – Pounds

Speed (mph) 120 140 160 180 200

2.0 2.6 2.9 3.2 3.5 3.8

2.5 3.1 3.5 3.8 4.2 4.5

3.0 3.6 4.0 4.4 4.8 5.3

3.5 4.2 4.6 5.0 5.4 6.1

4.0 4.7 5.2 5.8 6.4 7.0

Source: “Energy, Work, and Leisure” by R. Passmore and J. Durning, 1907, as reported by “The Walking Book” by Gerald Donaldson, 1979.

Now that we understand a little better the relationship between walking and weight, let’s think motivation. These are my Ten Good Reasons for walking more in 2000.

10. – You got a pedometer for Christmas, and you really want to use it. Whether it is a pedometer, a walking stick, a daypack, or walking shoes, you have a good reason to get started, but once the novelty wears off, you’ll want another reason. Read on.

9. – You put on a few extra pounds over the holidays and figure that a few walks around the block will make everything right. Another good reason, but we have already seen that weight reduction is a balance between diet and (lots of) walking. Be sure to focus on your weight loss goal as you push your body ahead while denying it the calories it naturally expects.

8. – Walk is a relatively painless form of exercise. This is certainly true compared to running or jogging, but walking takes more time. I like to think of the time spent as “quality time,” time for reflection and conversation. But bear in mind that walking may not be your exercise if you have trouble with your feet or legs. Seek medical advice if you have any question on starting a regular walking program.

7. – You have a drawer full of “Weekly Walker” columns, and you’re feeling a bit guilty about ignoring them. This is a fine reason to get out and walk.

6. – Walking is cheap. Other than good shoes and decent clothing, you need nothing. No expensive racquets, bicycles, or green fees needed.

5. – Walking is an aerobic exercise. Its natural, rhythmic, and effortless motion is good for the heart and metabolism.

4. – Walking is a great exercise for the entire family. All ages can participate, and it makes for a great family outing. Today, there are more than 55 million Americans walking for exercise, and there is plenty of room for a few million more.

3. – Walking relieves tension, clears, the mind, and improves the disposition. Just ask my wife Veralyn. She’s a new woman after a few miles on the trail.

2. – Walking is sociable. William Shakespeare wrote: “Walk aside with me; I have eight or nine wise words to speak with you.” A walk is a fine time to reflect on the past or plan for the future. Veralyn and I have solved many of the world’s problems (to say nothing of our own) while walking together.

1. – And the number one reason is to enjoy the more than 500 miles of diverse trails right in our backyard. Whether you like trees, creeks, views, lakes, waterfalls, ruins, grassy meadows, wildlife, wildflowers, or whatever, you will find it on the Peninsula. I’m convinced that there is no area quite like it anywhere in the world. Hundreds of miles of wilderness trails are within a few minutes drive of millions of people, but we have walked for miles on end seeing no one.

See you on the trail in 2000. Happy New Year!

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