The Benefits of Walking
With Mark Fenton
Physical Activity Program Manager, Univ. of North Carolina Pedestrian and Bicycle Info. Center
Tuesday, Oct. 1, 2002; 2:30 p.m. ET

What is your excuse for not exercising? Exercising can be as simple as walking. Whether your excuses may be boredom, lack of motivation or time constraints, walking may the easiest and most beneficial cardiovascular workout. Given the weight of evidence for its myriad health benefits and role in disease prevention, why aren't more people doing it?

Join Mark Fenton, physical activity program manager of the Univ. of North Carolina Pedestrian and Bicycle Info. Center, will be online Tuesday, Oct. 1 at 2:30 p.m. ET, to discuss this week's Post Health section Special Walking Issue dealing with the health benefits of walking and how you can get started.

Fenton is the former editor-at-large of Walking Magazine. He is the physical activity program manager of the University of North Carolina’s Pedestrian and Bicycle Information Center. He is also the host of PBS television's "America’s Walking" and author of "The Complete Guide to Walking for Health, Weight Loss, and Fitness" (Lyons Press, 2001). From 1986 to 1990, he was a member of the United States national racewalking team five times and represented the US in numerous international competitions. Currently he is a consultant, speaker and motivator on public health and fitness issues.

The transcript follows.

Editor's Note: Washingtonpost.com moderators retain editorial control over Live Online discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions.

Mark Fenton: Hello all--I'm delighted the Post has done such a thorough job covering what I believe is the world's best exercise. And at a very appropriate time--tomorrow (Oct. 2) is International Walk to School day. That means it's a great day to not only get out and walk yourself, but to help a young person in your life (your child, neice, or neqphew, grandchild, or even a neighbor) discover the joy of walking. For information check out www.walktoschool.org.

Altoona, Pa.: Could you comment on walking as a fitness activity for school age children (K-12)and the pros and cons of incorporating walking for fitness in physical education programs. Thank you.

Mark Fenton: Walking is a great activity for children--especially because it can get the kids who are normally turned off by gym class involved. Many programs incorporating walking find the kids usually picked last for teams are excited to take part in measured walking programs--it's a great equalizer. ANd PE teachers are finding that holding Walk to School events are a great way to make actvity a bigger part of the chidren's day.

Washington, D.C.: I have been an avid follower of walking for years. In fact, it's one of the things I tell people you can carry with you till the end, unlike fad exercise like running, etc.
The question I have is several people say that you need to go briskly or not at all. I can understand that, but what if my wife and I take casual strolls, is that for naught just because our heart rate isn't pumping profusely?

Mark Fenton: This is an important question, and many people are asking about it. Here's the answer--even walking at a moderate pace can have tremendous health benefits. So don't feel guilty about "just" strolling. HOWEVER, if your goal is to burn lots of calories for weight loss, or to really increase aerobic fitness, picking up the pace becomes important. A great approach is to target one or two walks a week at a slightly faster pace, to gain greater health and fitness benefits.

Washington, D.C.: You describe how to find a good walking shoe but do discounters like Sports Authority have them or must we go to pricey stores like New Balance outlets?

washingtonpost.com: How Much of This Stuff Do You Really Need? (Post, Oct. 1)

Mark Fenton: DOn't worrry about where you buy your shoes. Rather, focus on finding a great fit (no binding at the toes or across the top of the foot, and no slipping at the heel), walking features (flexible at the ball of the foot, NOT through the arch, and a rounded or beveled heel), and a reliable name brand. YOu can often find great prices at the discounters, but if you need help with fit or special issues, hit a specialty sporting goods store.

Washington, D.C.: Thanks for the fantastic walking section in the paper today! Walking is my favorite exercise. My question is regarding extra weights -- can I get more noticeable toning in my legs, or cause myself harm, by wearing ankle weights (3 lb.) while walking?

washingtonpost.com: Health Special: The Walking Issue (Post, Oct. 1)

Mark Fenton: Many of you have asked about hand and ankle weights. My simple answer is--don't bother. Hand weights might be a problem for previously injured wrists, elbows or shoulders, and aren't recommended for folks who've experienced chest pain. And you have to really swing then vigorously to increase the calorie burn. In fact, you can boost the calorie burn of your walk substantially by swinging your arms vigorously WITHOUT the weights, and with little risk of injury. Ankle weights can throw off your natural stride, and may cause knee trouble. Bottom line--I'd rather you spend 15 minutes with weights AFTER your walk several days of the week to get some strength building and muscle toning. If it's great leg muscles you want, add faster walking and some hills to your weekly walking regimen.

San Bruno, Calif.: I have never (and I mean never) gotten any pedometer to work. I will put it on according to the instructions, walk on the local track for about a mile, and the reading is never right. And, if I walk another mile, the reading is not only NOT right, it is inconsistent with the first reading.

I don't think I really need it (I walk about 4 miles per hour and therefore can estimate the length of a walk from the time traveled), but it would be nice to know what I am doing wrong.

Thanks.

washingtonpost.com: How Much of This Stuff Do You Really Need? (Post, Oct. 1)

Mark Fenton: Pedometers are great motivational tools, but if you really want an accurate measurer of distance, then be sure to invest in a good one. Digital pedometers with the "Digiwalker" or "Accusplit Eagle" names (two names for a type made by Yamax in Japan, I believe) are thought to be most reliable. Then do several calibration walks around the local track, at your typical walking speed. Be sure the pedometer is on your hip, above one knee (NOT in the center of your waistband). That should help--expect to see between 1,500 to 2,500 steps for a mile, depending on your speed and leg length.

Vienna, Va.: There was a dismissive comment in John Briley's article countering excuses for not walking: "In fact, right now you're probably only minutes from a great walking place that you haven't discovered (unless you're in Tysons Corner, in which case, sorry, we can't help you)." Let me shoot that one down. I've walked for years -- at least five days a week, in all kinds of weather -- at Tysons Corner Center. The air is always fit to breathe, there are no dogs, there's no competition on a narrow path from people on bicycles. The only real limitation is that the walking has to be done in the morning, before the stores open.

washingtonpost.com: No Excuses for You (Post, Oct. 1)

Mark Fenton: I'll go a step further and suggest that everyone should not only discover the great walking places near where we live, we should actually help to make our communities more walkable. Many studies suggest that lack of sidewalks and safe places to walk is a very real barrier for many would-be exercisers. Not sure what to look for in considering your neighborhood's "walkability?" Download the neighborhood Walkability Checklist from www.walkinginfo.org. IT's a simple five question list that will help you think about what's good (and not so good); get some friends to do the same experiment, then head to city hall to ask for help in making it a better place for walking. That's the only way it's going to happen!

Westminster, Md.: How do you answer the "not enough time" excuse?

Mark Fenton: Make walking a part of your day. DO you commute to work? Don't drive--take the metro and walk to one stop further away. Or carpool, but walk to your carpool mate's house. Don't have the paper delivered, walk to pick up the Washington Post (of course). Walk (or bike) your child to soccer practice or a friend's house or the store. Don't chat for 20 minutes with your mother or sister on the phone each evening--walk with her instead. You get the idea--make walking part of something you're doing ANYWAY, and make it part of your routine. Regular daily travel is probably the best opportunity to do that.

Boston, Mass.: Mark: I'm so delighted to have the opportunity to drop you a line. During college, my roommate was an intern at the now defunct Walking Magazine. Thanks to that magazine (and your advice therin), this formerly sedentary, uncoordinate gal started walking 5 miles a day. Nearly 6 years later, I still fitness walk 5-a-day (10 or more on weekends)and make it my business to walk everywhere else (I'm lucky to live in the heart of such a walkable city). Thanks to walking, I now know I am fit enough to tackle new challenges, like ice skating and crew.

My question to you: How do I kick up my walking workout to a new level after 6-years. I seem to be stuck at a 12-minute mile.

Thanks a million. I miss Walking Mag, it was a constant inspiration.

Mark Fenton: Thanks for the kind words and success story. Many ask (like you) how to make walking more of a workout. THe key is adding speed, and that best happens with good technique. Don't laugh at how simple this sounds, but the tricks are:
- Stand tall and have great, upright posture. (no computer terminal slouch)
- Focus on FASTER STEPS. You have to get over 135 steps a minute (actually count for 20 seconds and see if you can get in 45 steps) to get to a good 4 mph; probably over 155 step/minutes to get closer to 5 mph.
- Bend your arms. Just 90 degrees at the elbow,for a compact, quick arm swing.
- Push off of your toes vigorously at the end of each step.

EVEN GUYS, who tell me they can't make walking into a workout, will admit to feeling their heart rate rise if they really do all four of those things.

Washington, D.C.: For those inquiring about carrying weights while walking... how about a bag of groceries? A gallon of milk will do nicely. How about a baby (in a backpack or chest-mounted holder)? It's all about getting back to walking as a lifestyle, not as an unnatural exercise regime.

Mark Fenton: I just want to second that emotion. Make your walk part of your life, not something you have to take time OUT of life for. You'll find it only makes life better--and it will improve the life of any passengers you carry along too!

Arlington, Va.: I can't believe I just read someone refer to running as a "fad". Mr. Fenton, perhaps you can comment on this, but my understanding is that the key to cardiovascular exercise is achieving a prolonged elevation in heart rate as measured relative to one's age-related heart rate maximum. As measured by this criterion, walking is not nearly as efficient or beneficial an exercise as running. Certainly walking is a good way for people to transition toward a regular exercise routine, and it is a good maintenance exercise for those limited in their exertions by injury or other physical considerations. But let's not pretend it trumps more strenuous forms of cardiovascular exercise.

Do you agree that, beyond the initial benefits, those who are able would do well to "graduate" to something a bit more intense, such as cycling, jogging or swimming?

Mark Fenton: Sorry, but I have to say it. I was formerly a competitive racewalker on the US team. When tested at the US Olympic training Center I and teammates had aerobic fitness levels comparable to elite marathon runners--and the bvast majority of our training was walking. Athletes averaged under 7 minutes per mile in the 20 kilometer (12.4 mile) event, and closer to 7:30 per mile in the 50k (31 miles). We walked a marathon in under 3 and a half hours, and had five more miles to go.
SO there's no doubt that walking can be made just as vigorous as running, cycling, or swimming. IN fact, I see many "joggers" plodding along at 10 minutes per mile and wonder if the cardiorespiratory benefit they're gaining is worth the elevated risk of musculo-skeletal injury they're experiencing.
That said, walking (or for that matter running, cycling or swimming) is only a vigorous exercise if you make it so. But don't doubt you can do it with walking, if you put in the effort.

Austin, Tex.: I really miss walking magazine is there anything else in the works? Is the new PBS series only in certain parts of the country and when does it start?

washingtonpost.com: PBS: America's Walking Web Site

Mark Fenton: Thanks for asking. THe series is on in about 75% of stations nationwide, and others are picking it up this fall. It's called "America's Walking" and you should ask your local station to carry it if your interested. We tried to visit lots of great walking destinations and provide plentiful health and fitness tips last season, and hope to continue this season.

Rosslyn, Va.: Hi,

Quick question- can you reccomend some specific walks of interest (perhaps around monuments and the like in DC, or nature trails that are accessible by metro). Also, are there any webpages that give suggestions about trails for walking? Thanks.

washingtonpost.com: Walking Resources (Post, Oct. 1)

Mark Fenton: The link shown here should help you find resources. But even though I'm living in Boston, DC is one of my favorite walking cities. I love to explore the Mall and monuments, Rock Creek Park, the whole Capital Crescent Trail network, as well as the Mount Vernon trail on the Virginia side of the river, and of course the C&O Canal Path is ideal for long weekend rambles. You've really got it all!

Tysons Corner, Va.: I cannot wait to read this column when I get home after my evening walk!

The weather has been so nice- there has not been much of an excuse not to get out for 30 minutes a day.

I lost 60 pounds 4 years ago and attribute most of that loss to my 40 minute per day regiment. It was no surprise that I gained a bit back when I abandoned my routine a year ago.

Perhaps this is what I need to regain the passion for walking!

washingtonpost.com: Health Special: The Walking Issue

Mark Fenton: A few folks have asked about walking and weight loss. Remember a few things:
Walking (or exercise in general) has to be joined to a healthy balanced diet to lose weight. But most studies of weight loss show that remaining active is a key to keeping the weight off in the long run--diet alone just won't do it!

So keep that daily activity habit in place, and recognize that 30 minutes a day is great for health benefits (lower cholesterol and blood pressure, reduced chronic disease risk), but for weight loss boosting to a 45 to 60 minute walk several days a weed is a great idea.

Brookeville, Md.: I have been walking 3.5 miles a day 5 days a week (more when I can fit it in) and have developed a painful left heel - it gets better as I walk, but feels best when I skip my early morning walk. Any ideas as to what it is or what to do about it? I hate the thought of giving up my exercise walk!

Mark Fenton: This could be plantar fasciitis--a tightening and inflammation of the sinewy fascia underneath the foot. I anwser because it's such a common complaint among walkers. See a sports medicince doctor or podiatrist, and know that he/she will likely recommend:
- NEw, good quality walking shoes (old shoes are often the culprit!)
- Gentle stretching after every walk (when the tissue is warm)
- Anti-inflammatories (aspirin, ibuprofin) taken as directed.
- Icing the affected area (put a dixie cup of water in the freezer; then peel off some of the paper and massage the bottom of the foot for 10 minutes).

Again, see a specialist to assure this diagnosis is on target for you! And take care of it right away so that it doesn't develop into an aggravating heel spur!

Detroit, Mich.: I'm 56, overweight and have arthritis in both knees, so walking fast is not an option. How long should I walk each day to make a significant difference in my health?

Mark Fenton: If speed isn't an option, then increasing the length of your walks is a great idea. I'd recommend targeting an hour a day of activity if you can manage. And keep in mind that it's okay to break it up: a 20 minute walk to pick up the paper in the morning; 20 minutes to your post office box at noon; and a 20 minute walk with the dog in the evening. The research says your health will benefit just as much!

Bethesda, Md.: I couldn't agree with you more about walkability. The downtown area where I live is studded with pedestrian crosswalks, routinely ignored by frenzied drivers, who blow right through them. I've asked the cops to do some enforcement along busy 6-lane Wisconsin Avenue, but they never do. How to get better response?

Mark Fenton: Don't presume you know the answer--turns out that people who study this in great detail find such problems vexxing. But there are solutions. Check out the Univ. of North Carolina's Pedestrian and Bicycle Information Center at www.walkinginfo.org. THey have an on-line "Pedestrian Facilities Users Guide," which isn't nearly as geeky as it sounds. In fact it's a very understandable (and visual) compilation of the types of engineering treatments that can make our streets far safer and efficient for both pedestrians and automobiles. For example that section of Wisconsin Ave may be primed for some traffic calming or other treatments that will get pedestrians safely across--it's rare that enfourecement alone will solve the problem, as speeds tend to go right back up once the police leave (and they know it, which may explain their reluctance to do anything). Get others involved, and talk to local elected officials to get this on their radar screen. You can also connect with your local pedestrian advocacy group (they're good at this stuff) at www.americawalks.org; that national organization lists nearly 50 city and regional pedestrian groups around the country.

Washington, D.C.: Heya Mark,

I understand the benefits of walking and all that, and I have been trying it lately in place of running. But I have to say, I still don't get the physical results from long walks that I do from shorter runs. A 45 minute walk just doesn't equal a 30 minute run for me in terms of physical work out. What can I do?

washingtonpost.com: Talking the Walk (Oct. 1)

Mark Fenton: Talked about this before, and one answer is to pick up the pace. NOt just walk briskly, but really focus on faster technique (see earlier in discussion). That said, I ran all through high school and college, and still like to mix some running in now and then just for a change (as well as cycling, swimming and kayaking). My rule of thumb is to walk most days of the week--sometimes fast racewalks, sometimes a brisk walk to the corner store with my kids on their bikes--and add in a run now and then when I can get off of pavement and onto a trail or other softer surface. I think my limbs will last longer that way.

Somewhere, USA: ps: Community walking: Not only does walking around your community benefit it in the ways you mentioned, it also helps keep down crime to have concerned citizens out and about- keeping watchful eyes on their neighborhoods. Why not start a neighborhood watch with neighbors- exercise AND crime deterant!

Mark Fenton: A great point. Law enforcement officers call pedestrians "eyes on the street" and they do much to deter crime, and make everyone feel safer. IN many ways I think walking can be a cure all for communities--improving public health, reducing crime, reducing traffic congestion and enhancing air quality, boosting local economies (store owners like customers going by at 3.5 mph, not 45 mph!). And how about this--we might actually reduce our dependance on foreigh oil if this walking thing really took off! Wouldn't that be great?

Alexandria, Va.: I'm preparing for a 60 mile (20 mi./day) 3-day breast cancer walk. The walk will be in 10 days. I have been training for the past several weeks. I've found that when I walk over 10 miles I develop blisters. Now I have blisters on my baby toes and backside of my left foot(bottom & side heel). I have drained the fluid & applied antibiotic cream. I've used mole skin and second skin. I've purchased good walking shoes(tried on several different brands to get the best fit)and have been training in them. Four questions...Is there anything else I can do to heal the blisters? Should I not walk at all until they heal? What can I do to prevent getting blisters when I'm on the 60 mile walk? Someone suggested using a self adhesive tape (used on horses when thay get new hoofs) to wrap and protect my foot. What do you think? Any suggestions, hints and/or "tricks of the trade" would be greatly appreciated.

Mark Fenton: Sorry about the gory details, but it's a grim reality some folks struggle with blisters. FIRST and foremost, invest in spectacular socks. I'm talking about polyester blended, thickly padded in the heel and forefoot, super cushy ones. Brands such as Thor-lo and Smart Wool (wool blends if you don't like synthetics) and many other manufacturers make hiking and walking socks that are somewhat pricey (up to $10 and more) but well worth it.
Then treat the blisters as you have and cover them. And consider soaking your feet in water and epsom salts in the evening--it tends to toughen the outer layer of skin a bit. FInally, coat toes and any other friction points (backs of heels) with petroleum jelly before taking the first step--it was a given for every 50k walker. And during the walk stop and re-apply lubricant and change socks as often as necessary to maintain comfort. GOOD LUCK!

Washington, D.C.: Hi!
Any studies/information on height vs. walking speed? I'm only 5' and have yet to break a 13 min mile walking, and I'd like to blame my short legs!!

Mark Fenton: Sorry, no luck. SOme of the world's best racewalkers are quite short> Jose Marin of Spain was only 5'3" I think, and he won the world championships at 50k. The key is that shorter legs mean you have to expend less energy to pull that leg forward on each step (effectively). Thus, you can more comfortably maintain a higher step frequency--taking much faster steps than a taller counterpart (who admittedly can take longer strides--but fewer of them each minute!). So, to breaka 13 minute mile, you may have to target 160 steps per minute or more. But that's okay--you've got the perfect build for it. Good luck,and just work on small improvements--a bit at a time. (My book has a step rate/speed estimate table, which summarizes this).

Washington, D.C.: How do I get my sister who has suffered 2 bad ankle sprains and has an imbalanced/unsteady gait from another disability, to walk just a little bit. She says it' too frustrating but I know she used to be more active about 5-10 years ago. She's on her feet for 2 hrs of work in a fastfood restaurant and I know she'd tolerate it better if she could exercise a little and lose the weight she gained when she suffered her sprains. I tried to get her to walk with our mother at a local mall but they both say it's just too hard. I know it would do them both a world of good, how can I convince them, other than showing them your article? In other words, I need suggestions for how to motivate w/o alienating?

Mark Fenton: Focus on short term benefits, and start with very moderate goals. Remember that a five minute walk is better than nothing--so if she'll only do 5 minutes, fine. And go with her, set no speed expectations--just try to move for five minutes, then try to up it to 6 or 7, etc. Remind her she'll sleep better, and wake up less stiff and achy tomorrow. LIterally right after a walk she'll have more energy and feel more relaxed, less stressed.And she'll be taking control.
Perhaps try a pedometer, so she can measure her gains, however small!

Mark Fenton: Thanks to everyone for the great questions and insights. I hope you all not only keep walking yourselves, but also get others involved in this wonderful activity and lifestyle. And remember, tomorrow is Walk to School. Find a child in your life and ask if you can walk with them to school. Live to far away, or roads to dangerous? Then just walk the last half-mile, or take a walkability checklist and find out what you can do to make it better (www.walktoschool.org).

Happy and healthy walking!
Mark

washingtonpost.com:

That wraps up today's show. Thanks to everyone who joined the discussion.

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