In September, the American Heart Association will do their best to remind all of us that a regular exercise program, such as walking, can help reduce the risk of heart disease. This annual event features two walks. The first is at Redwood Shores on Friday, Sept. 15, 2000, from 11:15 a.m. to 1:30 p.m. This three-mile event will feature walkers from more than 250 companies joining to show their support for the American Heart Association's lifesaving research and education programs.

A second family-oriented walk will be at Coyote Point Park in San Mateo on Sunday, Sept. 24, 2000, from 10 a.m. to 1:30 p.m. The walk will be four miles along the Bay Trail south from the museum and picnic area. After the walk, participants may stay around to enjoy the food, live music, entertainment, and drawings for prizes. For information on either walk, call the American Heart Association at 650-259-6808.

Now that I have your attention, let's review other benefits of a regular walking program. In addition to reducing the risk of heart attack (one-half million people die from heart attacks each year), walking is an easy and enjoyable way to lose weight.

For example, my goal is to walk 1,500 miles this year, 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. 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.

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

10. — You got a daypack for Father's Day, and you really want to use it. Whether your new toy is a daypack, a pedometer, a walking stick 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 now, with swimming suit weather in full bloom, you hope 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, or have a serious medical condition. Seek medical advice if you have any question on starting a regular walking program.

7. — You have a shelf full of walking guides, and you’re feeling a bit guilty about ignoring them. This is a fine reason to get out and walk. But don't spend a lot of time deciding where to go. Walk around your neighborhood for starters.

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.

Join me at Heart Walk 2000. Spend a couple of hours, walk a few miles, and donate the dollars you can to help fund lifesaving research and educate people about healthy lifestyles.