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Walk
away from depression and stress.
Walking is good for your heart and fitness, and can also lift
your mood and help you sleep better. It's easy, safe and free, and has no side
effects.
Medications can cause
weight gain, but walking can help you get
in shape and being fit again will make you feel better about yourself.
And rather than wear you out, walking actually energizes you.
"The therapeutic
benefits of walking are biological, psychological, and social," says
Dr. Douglas Jowdy, assistant clinical professor, Department of Orthopedics,
University of Colorado. "You drop weight, and increase your endurance
and energy. It gives you a sense of mastery, motivation and confidence
and provides structure in your life. It provides a 'psychological antibody,'
boosting your emotional immune system.' And, if you walk with a partner,
you gain a social benefit."
When we're feeling
down, the last thing we want to do is get out
and get moving. But it's the best medicine for improving your mood. Walking,  like
any exercise, puts your brain chemicals to work to make you feel better. And, getting
out to walk in the sunshine provides the mood-lifting benefits of light
therapy."
A little legwork can
give you a time out from depression
or anxiety. It can also
prevent depression from taking hold.
Here's
what you need to know before you begin a walking routine:
- Exercise may actually
improve the effectiveness of your medications. But check with your doctor
about the possibility that it could affect your dosage, requiring an
adjustment.
- Set reasonable
goals, says Larry M. Leith, in Exercise Your Way To Better Mental
Health, and compete only with yourself. Don't try to do too much
too quickly. If you wear yourself out you may not try again and you'll
feel worse for quitting.
- If you're over
50 or not in your best shape, check in with your doctor before you begin
any exercise program.
- Get motivated by
tracking walking's effect on your mood, meds and body. Make a mood
chart.
How to be a winning walker
- Go for mild to
moderate effort, especially if you're just starting out
- You'll know your
pace is about right if you're feeling a little out of breath but can
still talk.
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- You can walk in
any low-heeled shoe but walking shoes are best. (Not running shoes.)
They should have a rounded or beveled heel and some wiggle room for
your toes. The maker of one popular walking shoe says their shoe improves
balance, posture and circulation.
- Wear comfortable
clothes and dress in layers. Perspiration doesn't evaporate well from
cotton; choose breathable synthetics designed to keep you cool and dry.
The same applies to socks. And a thin sock covered by a thicker sock
can prevent blisters and keep feet dry.
- Try to work up
to at least four times a week for about 45 minutes. You should begin
to notice you're feeling good right away, and you should notice some
weight loss after several weeks.
- Find a walking
partner to improve your motivation and make your walks more enjoyable.
Or ask your local fitness store or recreation center about local walking
clubs.
- Walk with your
chin up and look straight ahead. Relax your hands, bend your arms and
let them swing gently. Rock your foot forward and push off with your
toes, and land on your heels. Walker's Warehouse provides a video of
the proper walking step along with information about the features of
one type of walking
footwear.
- Carry identification,
avoid deserted routes, and wear reflective clothing at night.
- Take every opportunity
to get a little walking in. Park farther away at the mall; walk on your
lunch break. Keep your walking shoes by the door
- Take your music
player when you go for a walk
- Vary your route
to keep it interesting
- Walking a little
faster is better than walking farther.
- Congratulate yourself
for taking control of your health.
Sources
Dr. Douglas Jowdy, assistant clinical professor, Department of Orthopedics,
University of Colorado
Exercise your way to better mental health Larry M Leith 1998
Gabrielle deGroot Redford Your Walking Plan. AARP The Magazine. March/April
2007
John Hanc Walking as a Way of Life AARP Bulletin February 2007
Photo courtesy of Walker's Warehouse
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