This woman takes a power walk at Emancipation Park, St. Andrew. Resistance exercises such as walking and jogging strengthen the bones.
Personal trainer at Spartan Health Club, Dwight Campbell, says walking as a mode of exercise is suitable for any age group. He also said that while walking may seem to produce low results, it actually has many benefits. "It helps people to de-stress - by burning stress hormones, it is a good cardiovascular workout - beneficial to the heart, and it helps in muscle density and toning - for instance in your calves."
Walking can be done solo or in groups. But since it is a form of exercise, the way you walk should reflect this. "You should walk at least 15 to 20 minutes within your heart-rate zone. If you are healthy, you should be able to achieve at least 90 per cent of your heart rate. To determine your maximum heart rate, subtract your age from 220, said the trainer.
Increase duration
Brisk walking is recommended and, as time progresses, the duration should be increased then intensified, depending on the goal and health of the person. "The body will get used to the stress if continued, so if you started out doing 20 minutes, you can increase to 30 then perhaps to 45 minutes." Campbell also highlighted that inclines provide more of an advantage than level land. One advantage is that they allow persons to burn more calories.
Joy Samuels, who resorted to walking as exercise for health reasons three years ago, says she has achieved personal goals. The Greater Portmore resident walks four days per week in her community for about 30 minutes with her husband. "I don't have the time to go to the gym and I had problems with high blood pressure and I was overweight. I had to do something about it and so my husband decided that we should walk together and he'd be my support," she said.
Today, she is happy to have lost 30 pounds, which was her target, and continues to walk to maintain her current weight. She also noted that exercising has helped to stabilise her blood pressure. latoya.grindley@gleanerjm.com Security tips Walk in groups, as criminals tend to be deterred by groups. A group of women should have at least one man with them. Take only necessities when walking. In a group, one person can take a cellular phone, in case of emergencies. Take only limited cash. If your location is some distance away and you have to drive there, car-pool with others in the group. If you walk alone, stay close to other groups or persons doing the same. Avoid lonely and dark areas.