Rethinking Walking: A Physical Therapist’s Effective Workout Plan
Recent findings challenge the long-held belief that walking 10,000 steps daily is essential for health. Research shows that achieving around 7,000 steps can provide significant health benefits. This shift in perspective has prompted some fitness professionals to explore different walking techniques, including the Japanese Walking Method, which emphasizes walking speed and intervals rather than just step count.
Walking is a powerful way to enhance both physical and mental well-being. Regular walking strengthens the heart and lungs, builds muscle and bone strength, and supports joint health. Additionally, it aids in calorie burning, weight management, circulation improvement, and stress reduction. For those seeking a fresh approach to their walking routine, Arlette Godges, a physical therapist based in Santa Barbara and a Senior Planet-sponsored athlete, shares an effective walking workout she recommends to her clients.
Arlette Godges’ Walking Workout
The workout requires minimal equipment—a comfortable pair of sneakers is essential. For individuals focused on weight loss, using a fitness tracker can help monitor progress and ensure that calorie burning exceeds intake to achieve a calorie deficit.
Here’s a breakdown of the workout:
1. Step-ups at random spots: 5 sets of 10 reps
2. Swing arms high: 30 seconds on/off for 5 minutes
3. March with high knees: 30 seconds on/off for 5 minutes
4. Walk fast for 30 seconds, alternating with normal pace for 10 minutes
5. Take 10 big steps, alternating with 20 normal steps, repeat 5 times
This workout should take approximately 45 minutes in total. As fitness levels improve, participants can increase the duration or intensity of the exercises.
Health Benefits of This Approach
Unlike simply counting steps, Godges’ workout challenges multiple muscle groups and increases calorie burn. The step-ups engage the quadriceps, glutes, hamstrings, calves, and core, while the arm swings work the upper body and core. Varying the pace throughout the workout elevates heart rates, enhancing cardiovascular fitness compared to a steady walking pace.
Godges notes that this workout can be performed anywhere, making it convenient for individuals traveling or staying in hotels. She emphasizes the importance of setting personal fitness goals, suggesting that individuals choose objectives they wish to achieve within the next 3–6 months.
“The beauty of these workouts is that they are effective, efficient, and simple,” Godges explains. “You can increase the challenge by intensifying the pace or the duration of the fast walking intervals.”
In summary, by adopting a more flexible and dynamic approach to walking, individuals can not only meet their fitness goals but also enjoy the process. As research continues to evolve, it is clear that effective workouts can be tailored to suit individual needs, fostering a more enjoyable and beneficial exercise experience.
