June, 2006

A Mile of Prevention , #28

By Alex Plumb

Have you heard about the proven miracle cure that lowers the risk of cancer, heart disease, stroke, high blood pressure, diabetes, memory loss, depression, obesity, and osteoporosis? Of course you have, it's walking!

You know that walking is good for you, but how much walking do you need to do to gain real health benefits? By walking five miles every day you will noticeably slow the effects of aging, increase your immunity to disease and, with sensible eating habits, keep your weight under control.

Five miles sounds like a long way to walk but you probably already cover two to three miles with your daily activities. Thirty minutes to an hour a day of additional walking should provide you with the extra miles you need, especially if you walk at a pace brisk enough to elevate your breathing and heart rate.

If you are not in shape and have difficulty walking for extended periods work yourself up to it slowly. A good start is to include more walking in your daily routine. Park a little farther away from your destination and walk the rest of the way. Take the stairs up to the second floor instead of the elevator. Before starting any new exercise program you should consult your physician.

If thirty minutes of brisk walking is too much, just go for ten minutes at a time. Set a pace that makes you perspire just a little and noticeably increases your breathing. If you are dripping with sweat and can't complete a sentence between gasps of air you are definitely pushing yourself too hard. Measure your daily progress. Slowly and steadily increase your walking time. If you make walking a daily routine it should only take a few weeks to comfortably walk for thirty minutes or more.

One of the best ways to make a habit out of walking is to make it as enjoyable as possible. Here in Alameda we are fortunate enough to have miles of safe and scenic walking routes. A morning or sunset walk along the bay with views of diving pelicans and the company of good friends or family can be the best part of your entire day. A walk to the local park or the shopping areas on Park and Webster Streets is a good way to feel connected to your neighborhood.

Walking is only as enjoyable as the shoes you wear. Choose shoes that are light, have a well cushioned insole, and leave plenty of room for your toes. Always shop for shoes in the afternoon or evening when your feet are their largest. The right shoe doesn't need a break in period. It should be comfortable the first time you put it on.

If you would like to meet other walkers (including Mayor Johnson) and enjoy their company on some of the best one hour strolls in Alameda, join them at 9:00 AM on the first three Saturdays of each month for Alameda Walks! On July 1 meet up at Krusi Park for a walk through the East End and the Elsie Roemer Bird Sanctuary. For the complete Alameda Walks! schedule, call the Alameda Recreation and Parks Department at 510-747-7529 or go on line to www.ci.alameda.ca.us/arpd/events.html.

Harry Truman knew what he was talking about when he quipped, "I have two doctors, my right leg and my left".

Alex Plumb is a member of Pedestrian Friendly Alameda and Bikealameda. For more bicycling information visit www.bikealameda.org . For walking information visit www.pedfriendly.org

Ted Horlbeck is the Alameda Police Department Traffic Sergeant. For Alameda traffic concerns, contact Sgt. Ted Horlbeck at 510-337-8403, Alameda Police Department.

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