— Henry David Thoreau (1817-1862),

US philosopher,

Walden (1854)

WHILE there is still that nip in the
morning air, why not start a walking program in a modest quest for fitness? It’s time to, as they say, walk the talk — that is if you made a 2006 resolution to finally, finally lose the excess baggage. Fat is that paunch, that double chin, those massive thighs, and that sagging butt. Fat is what makes you heavy, angry, and frustrated. Fat is what you can have less of. And walking can help trim off the fat.

Before Getting Out. We should start with the proper shoes. The wrong pair will make you want to sit down and spare your feet from the load. The good pair will want you to get going. Shoes will make the difference between a walk in the park and a Death March. What makes an ideal walking shoe? Look for these features:

1. A smooth sole (compared to a running shoe)

2. A flexible forefoot

3. A high toe box (to keep toes uncrunched)

4. A firm heel counter (for stability)

5. A ¾ to ½ inch heel.

Most of all, the shoe must fit and feel comfortable. Shop for your walking shoes in the late afternoon when your feet is at their swollen biggest. Sometimes one of your feet may be larger than the other one. In that case, buy the bigger sized pair.

Practice safe socks. This means no cotton socks for walking because once your feet sweat they will remain damp. So hello athlete’s foot, hello blisters, hello chafing. The best walking socks are made of acrylic and other synthetics. These socks won’t stay as wet because they dry easily.

Do These. Stretch before walking. To be safe, stretches should be done slowly and smoothly. Jerky, vigorous movements a la Nazi mass calisthenics do nothing but injure. The basic moves are:

* Hamstring stretch

Lean against a wall and extend the left leg forward with the heel up. Bend the right knee slowly and feel the stretch on the back of the thighs. Hold 30 seconds and repeat for the right.

* Calf stretch

Bend the right knee with the heel flat on the ground. Feel the stretch on the lower leg and hold for 30 seconds. Do the same for the left.

* Quadriceps stretch

Stand near wall to keep your balance steady. Now grab your right foot from the back. This action bends the right knee acutely and you must feel a stretch in front of your right thigh. Hold for 30 seconds. Repeat on the left side.

How to Walk. This should come as a surprise but there is an efficient, calorie-burning way to walk. Sauntering won’t do. That’s for shoppers. If you imagine yourself a snatcher you’d probably walk a little faster(!). The right way to walk begins with how the foot lands. Land on the heel; roll forward and push-off with the ball of the foot. Make a natural stride — not too long and not too short. For the posture, look straight keeping the head level and the chin up. Breathe regularly (inhale and exhale using the nose) and tense the abdominal muscles. As for the arms, bend at the elbows and with each arm swing let the hands reach chest level. Synchronize your upper and lower body: As you quicken your steps, you can naturally pump your arms faster as well. Start with a 15 to 20 minute walk at a moderate pace (just enough to feel hot under the clothes or sweat a little). You can then, over a six-week period, work for a full hour of walking. Use the oft quoted "talk test." If you cannot talk comfortably while walking, you are doing it too fast. Slow down. After walking, cool down by repeating the warm up stretches.

Benefits. Now you ask: "What’s in it for me?" referring to the walking that is. You will feel better. There is after all more to life than just living vicariously and envying those athletic radicals on Discovery Channel. You’ll feel better because you’ll soak in the sun walking and not TV radiation. Because walking is an easy to do, stress-free physical activity, the chances of getting hooked are pretty good. Walking four to five times a week can lower the risk of heart disease, high blood pressure, and adult-onset diabetes mellitus.

Take a walk!

Billboard. Good luck to all La Salle Greenhills (LSGH) high school juniors joining the 133rd Search-In Circle this weekend January 1315, 2006. Search-In is indebted to Mr. Louie Aguinaldo, the spirit behind this powerful spiritual activity. I’m proud to say that I belong to the 1st batch (1978). Thanks to Louie, a professional photographer, who is the prime mover of Search – In all these years. Mabuhay ka!

Fact/Factoid. Nobel laureate Linus J. Pauling recommended megadoses of Vitamin C (up to 2 grams daily) for better health.

Dr. Brix Pujalte is an orthopedic surgeon. Contact numbers: 725-3820/ 727-0001 local 775/ 711-6626/ 711-4276 and 936-5717. Cellphone 09062293382. E-mail jsp@pldtdsl.net