For many exercisers, Chicago is where it’s at, and walking is the way to go.
Prevention magazine recently named Chicago one of the 12 best walking cities in the U.S., thanks to our lakefront’s miles of paved trails and greenery. Also, according to the Census Bureau’s latest figures, walking is the most popular sporting activity in the country (honest). And recent research suggests that brisk walking can increase brain size and make it smarter.
To celebrate spring’s arrival, here are some tips and a formula to get you geared up for great walks:
Start on an even keel. “The best surface in the beginning is a level one,” said Bill Jones, a physical therapist at River City Physical Therapy in Columbus, Ga. “Save the hills for later. It’s best to walk around a circular track because the other way, if you walk a mile in one distance and are too tired to do the distance back, you’re stuck. Also, walk at a slow, steady pace and build up to a quicker one.”
Take smart steps. Jones also suggests getting comfortable, well-cushioned shoes; stretching; dressing properly for the weather; and taking a water bottle. Also, walk with a friend–not only for safety but to make the experience more pleasurable.
Want to know how many calories you burn while you’re walking? From the University of Florida College of Health and Performance, here’s how many, based on how fast you walk:
– 3 miles/hour (20-minute mile): Burns .027 calories/pound/minute.
– 3.5 miles/hour (17-minute mile): Burns .033 calories/pound/minute.
– 4 miles/hour (15-minute mile): Burns .042 calories/pound/minute.
– 4.5 miles/hour (13-minute mile): Burns .047 calories/pound/minute.
Take the number of calories/pound/minute you burn and multiply it by your weight and then by the number of minutes you walk.
For example, if you weigh 150 pounds and walk a 20-minute mile for 60 minutes, you multiply 150 by .027, then multiple the result (4.5) by 60. You burn 270 calories.
