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The Power of Walking:Keep Your HealthOut of Jeopardy
Mark Fenton
Pedestrian and Bicycle Information Center
Univ. of North Carolina
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ACSM Fitness GuidelinesAmerican College of Sports Medicine, 2000
• Aerobic activity 3 to 5 days/week.
• 20 to 60 minutes, at 60% to 90% of maximum heart rate.
• Resistance training.
• Routine flexibility exercises.
Surgeon General’s 1996 Activity Recommendation
• Most or all days of the week.
• 30 minutes of moderately vigorous physical activity.
• Can be broken up.
• Reduced risk for CVD, diabetes, osteoporosis, obesity, clinical depression, some forms of cancer.
Institute of Medicine’s 2002 Weight Loss Recommendation
• Nutritionally balanced diet low in saturated fats, high in whole foods.• 1 hour of activity most days of
the week.
The Activity Pyramid
Walk every day.Stretch often.
Seek variety.
Walk faster.
Walk longer.Build strength.
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Individual Behavior Change AidsSee Dunn & Blair, “Active Living Everyday”
• Social support
• Scheduling
• Goals, rewards
• Measurement
• Recording (log)
• Substitution
• Mapping
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And, it’s not just about WEIGHT LOSS!
The benefits physical activity.Within days:
• Reduced stress levels.
• Reduced blood pressure.
• Better sleep.
• Feeling of taking control, doing something for yourself.
The benefits physical activity.Within weeks:
• Generally improved mood.
• Fewer aches and pains, less stiffness.
• Growing self-confidence.
• First hints of improved fitness.
The benefits physical activity.Within months:
• Noticeable weight loss.• Firming of muscles, toning.• Measurably improved fitness,
blood profiles.• Improved “self-efficacy;” belief
that you can actually continue.
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Add 100 steps in a minute:
• Move during TV commercials.
• Pace while on the phone or in line.
• Hide the remote controls.
• Walk every aisle in the grocery store.
• Check the mail, take out the trash . . .
Add 1,000 steps in 10 minutes:
• Vacuum two or three rooms.• Get a push mower; divide the yard
into 10 minute chunks.• Use a bathroom on another floor.• Walk a child to a friend’s, school,
soccer, the store, . . .
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The Activity Pyramid
Tall posture.Quick steps.
Pushoff of
your toes.
Bend your arms.
How fast are you walking?
110 – 120 steps/min. = ~3.0 mph (~40 steps in 20 seconds)
125 – 135 steps/min. = ~4.0 mph (~45 steps in 20 seconds)
145 – 155 steps/min. = >4.5mph (~50 steps in 20 seconds)
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For summary information:
• Web site for “America’s Walking:”www.pbs.org/americaswalking
• Book: “The Complete Guide to Walking for
Health, Weight Loss, and Fitness” (Lyons press)
