Walking Your Way to Fitness
by James M. Evans

DEAR JIM:

My doctor says that I need to lose some weight and get more exercise. However, I'm not very athletic, and I really don't like to exercise. I'm 71 and have been taking high blood pressure medication for several years. I recently had my hip replaced too but, otherwise, I feel pretty good for an old gal. Can you suggest something that is not too strenuous?

- NOT VERY ATHLETIC

DEAR NOT VERY ATHLETIC:

Your doctor has given you some good advice. He knows that exercise will probably lower your blood pressure and reduce - or, perhaps, even eliminate - your need to take medication. And he knows that exercise will strengthen your new hip joint. He also knows that exercise might help you live longer but, more importantly, it can significantly improve your quality of life.

Exercise comes in many forms, and you don't have to be athletic to enjoy its benefits. If nothing else, just walk for 30 minutes a day. That's right, just put one foot in front of the other and WALK.

Remember, whether you walk a mile or run a mile, you will burn up the same number of calories, so being athletic has nothing to do with it. The effectiveness of most exercise - even in terms of weight loss - is not measured by its intensity but by its consistency.

In other words, exercise should be a daily habit, just like eating or sleeping. Try walking for at least 30 minutes every day. Set your own pace based on your physical condition and gradually, over a period of time, try to increase your pace until you are walking more briskly. And move your arms in harmony with your legs as you walk. Have you ever watched the way most overweight people walk with their hands hanging immobile at their sides? You have to MOVE.

If you are unable to walk for 30 minutes at a time, break up your walk into three separate 10-minutes walks daily, and build up to 30 minutes. If it is raining outside, put on a raincoat and enjoy it - it feels good to get wet once in a while. If it is cold outside, put on an overcoat and enjoy it - it feels good to shiver once in a while. If it is hot outside, take an umbrella to shield you from the sun, and enjoy it - it feels good to perspire once in a while too. Nature can be invigorating, and you will see something different and interesting every day. Pretend you are a kid again, and your walk will energize you!

If it is really impossible to go outside for some reason, turn on your favorite soap opera and walk in front of the TV. It doesn't matter where or how you do it. Don't make excuses - just do it! Sound simple? It is.

Jim Evans is a 36-year veteran of the health and fitness industry and a nationally recognized consultant on fitness for seniors. He is also host of the radio talk show "Forever Young" at 10 a.m. (PST) every Saturday on San Diego's KCBQ 1170 AM (KCBQ.com) and chairman of the advisory council for the Retired & Senior Volunteer Program of San Diego County.