Rehabilitative Walking  

Simplicity and accessibility are two other advantages to walking. Walking programs can be individualized, the equipment is relatively inexpensive, and -- depending on the weather -- it can be done outdoors or inside. It is also an excellent socializing activity (walking clubs are popular throughout the country).

To improve fitness, a walking goal would be to walk for an estimated one hour, and at a rate of 3.5 mph. At a rate of more than 3.7 mph, the energy required for walking increases exponentially. Since there is an apparent tendency to break into a jog because of the biomechanics or walking at 4-4.5 mph, a walk-jog regimen may be helpful for some persons. Variations in grade, terrain, and weight carried can affect the amount of energy expended.

Walking is much kinder to aging joints and is much more readily accepted by the non-athlete and by those not naturally attuned to running. The fact is that running is not easy. It is basically for a long-range program. Add to these facts our knowledge that it is not what you do but how long you do it that really counts in terms of exercise benefits and even caloric expenditure. Walking has much to recommend it.   

Physical fitness programs have not induced most people to be physically active. Some activities, such as jogging, are unsuitable for many people and harmful for some. The efficacy of walking with a backpack load as a method for improving physical fitness was examined.   

Forty-four sedentary men with a average age of 19 years of age, average height of 70 inches and average weight of 167 lbs. walked at a speed of 3 mph with a 6.5 backpack load for 30 minutes a day, five days a week, for tree weeks. At this time, 32 (group A) terminated the experiment and 12 continued to march for another week. Of the 12 continuing, six (group B) kept the same backpack load and six (group C) increased their load to 13 lbs.  

By the end of the 3 to 4 week experiment, aerobic work capacity had increased by 15% in the 32 men in group A, by 18% in the six men in group B, and by 32% in the six men in group C.   

It is possible to substantially improve aerobic physical fitness in just three weeks by walking daily with a light backpack load. This program is most useful for people who have low initial aerobic work capacity. Walking is relatively safe. It can easily become part of a rehabilitation program, even for elderly people. The main determinant of the rapid increase in aerobic work capacity is apparently the increase of the weight of the backpack load, rather than speed of duration of walking. This study has resulted in numerous rehab clinics incorporating backpacks as part of treadmill walking.

Walking and spinal health  

Because it is a basic locomotor skill, walking is also a very beneficial exercise for patients with back disorders. With few exceptions, both acute and chronic back conditions improve much more rapidly when patients walk at least 20 minutes every day.    

Twenty minutes of walking at a comfortable pace is an achievable level of exercise even in very busy lives; the benefits can be felt almost immediately, and they continue as the pace is increased. When patients must be taken off work because of a back injury or condition,  I attempt to have them walk three times a day for at least 20 minutes each time. It seems surprising at first to the patients, who often do not think this is possible with the back hurting; but, once they start walking, they can feel how it loosens up the back muscles and decreases their pain levels. Walking on a treadmill in front of a mirror, in order to regain a smooth, naturally coordinated gait can be helpful.  

  Conclusion  

Walking is a very useful adjunct to the treatment of most spinal conditions--and the patient will gain all the benefits and advantages listed above. It is one of the very best exercises and rehabilitative activities that a person can do. 

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