“I think walking is an effective form of exercise” is a statement often directed at me in a tone that seems to say ‘of course you will not agree; being a fitness studio owner’. Actually, not quite true. I never say that walking is not a form of exercise. What I do emphasize is that, for most individuals, it’s not a complete form of exercise. Which is what I said to Rohan when he had the same to say to me.
First, what I do believe walking is –
Ideal for those recovering from specific illnesses or injuries, or the very obese, or senior citizens
One of the ways for de-conditioned persons to build-up to more formal exercise
Also recommended for managing lifestyle diseases such as blood pressure, diabetes, stress
A great mood booster
For out-of-the-box solutions. I have it on great authority that some of the best ideas can come while walking!
Now about the ‘effective form of exercise’ bit. Yes, walking can be quite an effective cardio exercise if done at the right intensity. Not as a casual stroll with friends or spouse; or as an activity where the primary purpose turns into one of avoiding vehicular and pedestrian traffic while negotiating all the potholes and blockades on the road. (The latter of course, could be avoided if you’re lucky enough to find a park/garden that you could walk in.)
There are many simple ways to measure exercise intensity (the talk test, borg scale of RPE, monitoring heart rate etc). But as I said earlier, most people out for a walk tend to forget that it’s an exercise session they are engaged in that requires them to monitor their intensity to keep it effective and result-oriented. Hence, for those who like their walks, I recommend treadmills for:
the even, balanced, cushioned surface they provide
the monitoring that is possible of your speed, intensity and the distance covered.
To come back to the other subject of this post – Rohan. Now Rohan, like most of us, enjoys his food and drink; in fact one could call him a ‘foodie’. Unfortunately he’s not blessed with one of those metabolisms that allow you to get away with such indulgences (how many of us anyway are?), coupled with the fact that he has a weak back, it’s a given that he needs to include some exercise to maintain a healthy lifestyle. So, with all good intentions he started a gym program; but couldn’t stay with it “since I just don’t enjoy it”.
He soon started a routine of walks. Feeling the need to add something more that would help his back he started pilates on the reformer machines with us. It’s been about four months since he’s doing pilates now; he says he’s feeling great, looking good, his back is stronger and his energy levels are up. And to see that spring in his step and the smile on his face when he comes in for his pilates, it’s obvious he’s having fun (he never looked like this when he came for gymming); which is also what’s keeping him so regular and focused with it. A few days ago when he was once again telling me how he’s benefited from pilates, I reminded him about how it had taken him some time to start the pilates program, and he could have experienced these benefits earlier! As the conversation progressed he said to me, “…..but I don’t know why you say walking is not good.”
I told him I actually do not say that and in addition to all that I have just mentioned above there is another thing that I pointed out to him; that walking is not a complete form of exercise. Yes, it provides you with cardiovascular exercise (but only if done effectively and with the right intensity). However it does not take into account the flexibility and strength-training elements that would provide you with a complete fitness program.
Yes, I know walking is a weight-bearing exercise but when I talk about strength-training I am referring to a focused program that will strengthen all muscle groups in a more specific and complete manner. By now (hopefully) we all know the importance and need for a focused strength program, irrespective of age, and also the necessity to stretch and keep the body flexible and limber.
Another point to emphasize, and this I have to constantly remind people on the gym floor too, is that it is important to cross-train. Engaging in any one activity, be it walking outdoors, on treadmills, only cycling, swimming or whatever, is only going to result in your body and muscles getting accustomed to that one form of exercise. You must cross-train and use your muscles to work with varied activities as not only does that keep your body moving in different ways, it also keeps you from getting bored or just-going-through-the-motions.
Well, that conversation with Rohan ended with him saying, “…..when you put it that way it does make sense.”
Taking Rohan as an example there’s an important point to be noted. He tried to gym because he felt the need for exercise but could not sustain it since he did not enjoy it. Right now he’s doing pilates which he’s thoroughly enjoying. He’s also going for occasional walks that he thought would take care of his cardio needs but after our conversation I think he may be considering some more focused and intense cardio to make his fitness program more complete! The point I make is find an activity that you enjoy, so that you will be regular with it; but also make sure it’s the right choice for you in terms of being effective and complete. If you are going to make the effort then make sure it’s in the right direction!
First, what I do believe walking is –
Ideal for those recovering from specific illnesses or injuries, or the very obese, or senior citizens
One of the ways for de-conditioned persons to build-up to more formal exercise
Also recommended for managing lifestyle diseases such as blood pressure, diabetes, stress
A great mood booster
For out-of-the-box solutions. I have it on great authority that some of the best ideas can come while walking!
Now about the ‘effective form of exercise’ bit. Yes, walking can be quite an effective cardio exercise if done at the right intensity. Not as a casual stroll with friends or spouse; or as an activity where the primary purpose turns into one of avoiding vehicular and pedestrian traffic while negotiating all the potholes and blockades on the road. (The latter of course, could be avoided if you’re lucky enough to find a park/garden that you could walk in.)
There are many simple ways to measure exercise intensity (the talk test, borg scale of RPE, monitoring heart rate etc). But as I said earlier, most people out for a walk tend to forget that it’s an exercise session they are engaged in that requires them to monitor their intensity to keep it effective and result-oriented. Hence, for those who like their walks, I recommend treadmills for:
the even, balanced, cushioned surface they provide
the monitoring that is possible of your speed, intensity and the distance covered.
To come back to the other subject of this post – Rohan. Now Rohan, like most of us, enjoys his food and drink; in fact one could call him a ‘foodie’. Unfortunately he’s not blessed with one of those metabolisms that allow you to get away with such indulgences (how many of us anyway are?), coupled with the fact that he has a weak back, it’s a given that he needs to include some exercise to maintain a healthy lifestyle. So, with all good intentions he started a gym program; but couldn’t stay with it “since I just don’t enjoy it”.
He soon started a routine of walks. Feeling the need to add something more that would help his back he started pilates on the reformer machines with us. It’s been about four months since he’s doing pilates now; he says he’s feeling great, looking good, his back is stronger and his energy levels are up. And to see that spring in his step and the smile on his face when he comes in for his pilates, it’s obvious he’s having fun (he never looked like this when he came for gymming); which is also what’s keeping him so regular and focused with it. A few days ago when he was once again telling me how he’s benefited from pilates, I reminded him about how it had taken him some time to start the pilates program, and he could have experienced these benefits earlier! As the conversation progressed he said to me, “…..but I don’t know why you say walking is not good.”
I told him I actually do not say that and in addition to all that I have just mentioned above there is another thing that I pointed out to him; that walking is not a complete form of exercise. Yes, it provides you with cardiovascular exercise (but only if done effectively and with the right intensity). However it does not take into account the flexibility and strength-training elements that would provide you with a complete fitness program.
Yes, I know walking is a weight-bearing exercise but when I talk about strength-training I am referring to a focused program that will strengthen all muscle groups in a more specific and complete manner. By now (hopefully) we all know the importance and need for a focused strength program, irrespective of age, and also the necessity to stretch and keep the body flexible and limber.
Another point to emphasize, and this I have to constantly remind people on the gym floor too, is that it is important to cross-train. Engaging in any one activity, be it walking outdoors, on treadmills, only cycling, swimming or whatever, is only going to result in your body and muscles getting accustomed to that one form of exercise. You must cross-train and use your muscles to work with varied activities as not only does that keep your body moving in different ways, it also keeps you from getting bored or just-going-through-the-motions.
Well, that conversation with Rohan ended with him saying, “…..when you put it that way it does make sense.”
Taking Rohan as an example there’s an important point to be noted. He tried to gym because he felt the need for exercise but could not sustain it since he did not enjoy it. Right now he’s doing pilates which he’s thoroughly enjoying. He’s also going for occasional walks that he thought would take care of his cardio needs but after our conversation I think he may be considering some more focused and intense cardio to make his fitness program more complete! The point I make is find an activity that you enjoy, so that you will be regular with it; but also make sure it’s the right choice for you in terms of being effective and complete. If you are going to make the effort then make sure it’s in the right direction!
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