Excerpt: The No Sweat Exercise Plan by Simon

The following is an excerpt from the book The No Sweat Exercise Plan: Lose
Weight, Get Healthy, and Live Longer
by Harvey B. Simon, M.D.
Published by McGraw-Hill; January 2006;$21.95US/$29.95CAN; 0-07-144832-2
Copyright © 2006 President and Fellows of Harvard College


Walk for Walking
Whether you walk in a business suit or sweat suit, on city streets or
country roads, it's still the same left, right, left for health. In fact, it's
not a question of either-or, since every walk you take is a step toward good
health. Still, I encourage you to set aside some time to walk for health and
pleasure.

Walking for walking's sake shows you are giving exercise the priority it
deserves. It will get you away from the demanding routines of daily life, a
nice plus for mental health. And by changing into walking shoes and athletic
togs, you'll be able to work up to a pace that's difficult to achieve on the
way to work.

Good shoes are important. Most major athletic brands offer shoes especially
designed for walking. Fit and comfort are more important than style; your
shoes should feel supportive but not snug or constricting. Look for a padded
tongue and heel counter. The uppers should be light, breathable, and
flexible; the insole, moisture resistant; and the sole, shock absorbent. The
heel wedge should be raised so the sole at the back of the shoe is two times
thicker than at the front. Finally, the toe box should be roomy, even when
you're wearing athletic socks.

Your goals are worth a little thought, but your clothing is strictly a
matter of common sense and personal preference. A T-shirt and shorts are
fine in warm weather. An ordinary sweat suit will do nicely when it's cool,
but a nylon athletic suit may be more comfortable. Add layers as the
temperature drops; gloves and a hat are particularly important. If you
really get into it, a water-repellant suit of Gore-Tex or a similar
synthetic fabric will keep you warm without getting soggy with sweat.


For safety's sake, pick brightly colored outer garments, and always wear a
reflector on country roads if it's dark. Walk facing cars if you don't have
a sidewalk underfoot, and avoid high-speed and congested traffic. Beware of
dogs and, for that matter, people; in particular, women who plan to walk in
unfamiliar locales or remote areas should check with authorities first and
should try to walk with a companion.

Stretch to warm up before you walk and again to cool down afterward. Start
out at a slow pace, and slow down toward the end of your walk as well. Begin
with routes that are well within your range, and then extend your distances
as you improve. The same is true of your pace; begin modestly, and then pick
up your speed as you get into shape. Intersperse a brisk clip with a less
strenuous stride, and then gradually extend these speedier intervals. Add a
few hills for variety and for additional intensity.

One of the nice things about walking is that you don't need special skill,
much less lessons. Still, a few tips may help you get the hang of it. Try to
keep your posture erect with your chin up, your eyes forward, and your
shoulders square. Keep your back straight, belly flat, and buttocks tucked
in. Keep your arms close to your torso, bent at the elbow. Take a natural
stride, but try to lengthen your stride as you improve. Land on your heels,
and then roll forward to push off with your toes. Swing your arms with each
stride, and keep up a steady rhythmic cadence.

To stay motivated, walk with a friend or listen to a radio or tape. For some
people, the best motivation is a dog. Studies show that owning pets is good
for health, and walking the dog is a major reason for this benefit.

To avoid problems, back off if you are ill or injured, always listen to your
body, stay well hydrated, and avoid hazardous conditions. Consider walking
in a mall if it's too hot, cold, wet, or slippery outdoors. You can also
consider using a treadmill at home or at a health club.

Copyright © 2006 Harvey B. Simon, M.D.



Author
Harvey B. Simon, M.D., is an associate professor of medicine at Harvard
Medical School, a member of the Health Sciences Faculty at MIT, and the
founding editor of Harvard Men's Health Watch. He is a graduate of Yale
College and Harvard Medical School. Since completing his postgraduate
training at Massachusetts General Hospital and the National Institutes of
Health, Dr. Simon has maintained an active clinical practice at
Massachusetts General Hospital. He is the award-winning author of five
previous books on health and fitness and received the London Prize for
Excellence in Teaching from Harvard and MIT.