By Andrew Walker, MPH; NSGA Director of Health & Well-Being
“Walking is man’s best medicine” is a quote attributed to Hippocrates, the ancient Greek philosopher and father of Western medicine. Modern research agrees that getting your steps in brings many health benefits.
Although fitness walking can enhance heart and lung efficiency and leg muscle strength, it is often not included in training for sports competitions. Below are tips on how to use walking for better fitness and conditioning results.
Enhancing Fitness Through Walking
Focused fitness walking is a good training tool to build into higher-intensity activities that include running. Power walking can also be included as part of a cross-training routine that maintains overall fitness.
Research shows that specific types of training, like high intensity interval training (HITT), can improve muscle and cardio fitness. In her book, “The First 20 Minutes,” Washington Post fitness writer Gretchen Reynolds illustrates the effectiveness of HITT using walking. She notes a five-month study with older adults in which Dr. Hiroshi Nose, M.D, found a 20% increase in leg strength and cardio fitness when participants did three minutes of fast walking followed by three minutes of slow walking, repeated 10 times.
Mallory Creveling with Runner’s World magazine agrees that fitness walking routines are excellent workouts that build both strength and balance. The Stand-Up Sit-Down Workout and the Single-Leg Challenge Workout are sample routines that accomplish both goals and can be found in this article on seven ways to switch up your strolls.
Competitive Walking
If you need some motivation to start walking, friendly competition might help you get moving. Participating in Power Walk events at State Senior Games and the National Senior Games is a great opportunity for new athletes or those looking to try a different sport.
The 2025 National Senior Games presented by Humana will offer 1500M and 5K Power Walk distances. Power Walk is an open sport, meaning qualification is not required, and any participant who is at least 50 years old by Dec. 31, 2024, can participate.
Iowa’s Healthiest State Walk
With The Games headed to Des Moines, Iowa, next year, the NSGA is partnering with the Iowa Healthiest State Initiative to promote walking as a simple way to improve your physical, social and mental health. Wherever you are, join thousands of Iowans on Oct. 2, 2024, in walking for 30 minutes during the IHSI Annual Walk!
Register your walk for free here as an individual or on behalf of your community group. Share your walk and why you participated on social media with #WhyIWalk, and tag @SeniorGames1.
