WEEKLY

WALKER

By Tom Davids

"Walk and Be Happy; Walk and Be Healthy"

Charles Dickens

This column was first published in January 1997, but the message continues to be relevant as we enter 1999 with firm resolve to eat healthier and get more exercise. But first, I'll admit to have missed the mark on my personal goal to walk 1,500 miles in 1998 The total was closer to 1,000 miles, and I didn't lose the 5 pounds as expected; instead, but I did hold even. So it's another year, and there's some good hiking ahead.

The holiday season has come and gone, and so have many of our New Year's resolutions. Only 12 months ago we resolved to live a different life in 1998--eat less, exercise more, rest more, worry less, etc. And if you're like me, you're still on target with some of your resolutions, but you've already failed with others.

Personally, I have already finished off that can of almonds that I promised myself to keep for Valentine's Day, if not beyond. The Ben and Jerry's Cherry Garcia ice cream was the next to go, but I blame my wife, who assured me that "a little bit won't hurt."

I've managed to stay out of the cookie jar, and that last can of mixed nuts is still sealed, but I have a feeling that it's only a matter of time before my body cries out and my spirit yields.

If you have the same problem as I do, you know it's time to get serious. So I am prepared to make a public announcement: "I resolve to walk 1,500 miles in 1999." I will walk at an average of 3.5 miles an hour, which over a year's time will expend enough calories to lose 36 pounds. Since my 160-pound body can't afford to lose 36 pounds, 5 will do. I'll have to eat a bit more, which isn't all bad. I will walk about 30 miles a week on the average, and I will give you readers a periodic update of my progress. And I hope that you will resolve to set your own goal and hold yourself accountable during 1999.

This is the math: 1,500 miles divided by 3.5 mph = 428 hours or 25,714 minutes of walking. I will burn 5 calories per minute or 128,571 calories in total. Since a pound of body fat is equal to about 3,500 calories, my walking program will consume 36 pounds of fat (128,571 divided by 3,500 = 36).

Let's review the relationship between calories, fat, and exercise. My primary source is "The Walking Book" by Gerald Donaldson. While other sources may report slightly different numbers, the 1979 edition is my favorite for information on the anatomy and health aspects of walking.

For starters, keep in mind that 1 pound of human fat is equal to about 3,500 calories. So if you are 10 pounds over the weight you want to be, you are carrying around the equivalent of 35,000 calories. Since this is the start of the new year, and since you are a responsible human being, you resolve to drop that extra 10 pounds before year's end. How do you do it?

First, on the consumption side, resolve to eat less. If you normally eat a slice of buttered toast with jam for breakfast, knock it off and save 100 calories per day for 365 days, or 36,500 calories for the year. However, for this result, all other bodily functions must stay the same--you must not eat more to compensate for the toast, and you must maintain the same level of exercise. Since our eating habits are usually more entrenched than our exercise habits, the chances of staying away from that toast for a full year are pretty remote.

Here's where exercise enters the equation. A 140-pound person can burn 200 calories in 40 minutes by walking at 4 miles per hour. If you walk a bit slower, say 3 miles per hour, you need to walk a bit longer, say 50 minutes. So your 35,000 extra calories will simply melt away during the year if you take 175 walks of 50 minutes each at a leisurely 3 miles per hour--all things being equal. This level of exercise will make those mixed nuts or that candy bar look awfully good--but don't do it. I'm checking out a small can of almonds as I write this: I could eat these almonds in 15 minutes or less. The nutrition facts on the can tell me that the little can contains 4.5 servings and that each serving has 180 calories. So the tempting 15-minute feast will add 810 calories to my body, and I'll need four-plus hours of walking to work it off.

Walking is my thing, but you may choose another form of exercise. Instead of walking for 40 minutes at 4 mph, you could run for 17 minutes at 5.7 miles per hour, cycle for 36 minutes at 5 mph, golf for 40 minutes or dance for 40 minutes. Donaldson gives us eight reasons why walking wins the race against more aggressive exercise.

"Experts say that any activity using major muscle groups that can be maintained continuously and that is aerobic and rhythmic in nature qualifies as a way of achieving and maintaining fitness. Many of these activities will produce results faster than walking. But 'the tortoise and the hare' parable prevails."

Why walk?

• Walking is sociable. "Walk aside with me. I have studied eight or nine wise words to speak to you." William Shakespeare

• Walking is painless. Stay away from the orthopedic problems associated with running and jogging. The "no pain, no gain" theory doesn't apply to walking.

• Walking feels good. No suffering from physical or mental stress.

• Walking is cheap. No green fees, no bikes or racquets to buy.

• Walking is accessible to all. Anyone of any age and in almost any condition can participate.

• Walking needs no special equipment. A good pair of shoes, and you're on your way.

• All walkers are winners. You don't have to come in first to win--just finish.

• Walking is fun. "Walk and be happy; walk and be healthy." Charles Dickens.

There you have it--my case for walking through a healthy and happy new year.