A healthful guide
to walking
Start >
Walk Run-
In
this
through
Tips to help you get started
Why it’s good to walk
Gearing up
4
Walking technique
5
Find a variety of routes and rotate them to keep things interesting.
Have a ‘hard walk’ up your sleeve for energetic days.
Fuel for walking
6
Getting started
7
Walking at work
8
Have an ‘easy walk’ ready for days when you feel less motivated.
Local walks and walking events
9
Great New Zealand Walks
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3
Time yourself, so that you can aim to get faster.
Wear a pedometer –
it makes walking addictive.
10
Extreme walking
11
Calorie counter
11
Stretch calves and hamstrings at the end
of your walk.
Don’t eat extra, just because you’ve been
for a walk.
+Walking 10,000 steps a day,
can help to maintain blood
pressure, keep the weight
off and decrease your BMI
2 >
Why it’s good to walk
All gain and no pain
Track your health progress
Stepping out for a regular brisk walk is a painless way to gain some amazing
health benefits. Walking can help you to:
You’ll find a BMI calculator online at
heartfoundation.org.nz
• feel happier – research found that walking 30 minutes a day boosted depressed
patients’ mood faster than antidepressants1
• control your weight – add 30 minutes of walking a day to your life (without adding
extra food) and you could lose nearly 8 kg in a year2
• improve your health – regular walking has been shown to reduce the risk of
chronic illnesses, such as heart disease, type 2 diabetes, asthma, stroke and
some cancers3
• lower your blood pressure – for some people, getting a little exercise is enough to
reduce the need for blood pressure medication4
• decrease ‘bad’ cholesterol (LDL) and increase ‘good’ cholesterol HDL5
• cut your heart attack risk – if you’re a woman, regular brisk walking is as good at
reducing heart attack risk as the really sweaty stuff, like jogging.6
1 British Journal of Sports Medicine
2 Mayo Clinic
3 National Health Service
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4 Mayo Clinic
5 Mayo Clinic
6 National Heart Lung and Blood Institute
7 Harvard Medical School
Start
3 months later
Waist circumference
Females aim for less than 90cm
Males aim for less than 100cm
Resting heart rate
Take your pulse before you get out of bed in
the morning. An average person’s heart beats
around 60 to 80 times a minute when at rest.
Body Mass Index
Healthy range for male/female NZ Europeans
is 18.5-25. Healthy range for Māori/Pacific
Islanders is 18.5-26.
Walking and running are quite different. Walkers will always
have one foot on the ground, but runners are completely in the air
a lot of the time. Every time a runner lands, the impact is equal to
about three times their body weight. Consequently, walkers have a
much lower injury rate - 1 to 5 per cent compared to runners’ injury
rate of 20 to 70 per cent.7
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up
Gearing
Putting your best feet forward
Are your feet fit?
Most of us understand the importance of regularly checking the tyres
on our cars. The same applies to your feet and legs, especially if you
have any soreness or discomfort, or it’s been a while since you gave
them a real workout.
Podiatrists are qualified and registered medical professionals who specialise
in caring for feet and lower legs – from prevention to rehabilitation. A visit
to a podiatrist can help get your walking programme off on the right foot.
It’s possible your Southern Cross health insurance plan covers podiatry –
check your policy for details.
What to wear
•
•
•
•
•
•
+
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Loose fitting clothing
Fabrics that breathe
Layers, so you can easily adjust with the temperature
A light water-proof windbreaker in case the weather changes
Hat, sunscreen and sunglasses
Bright or reflective colours, if you’re walking near traffic or at night
Walking versus
running shoes
The heel-to-toe nature of walking
means walking shoes are different
to a pair of runners.
Look for soles that have enough
cushioning to absorb the impact of
each step and the flexibility to bend
with your feet.
The inside should be shaped to
provide good arch support.
There should be about 1 cm between
the end of the shoe and your toes.
Go for shoes that are strong, light and
well ventilated.
Shop at the end of the day, when your
feet are a little larger, and try on shoes
using proper walking socks.*
* Mayo Clinic
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4 >
Tweak your
walking technique
You may have been walking most of your life, but it’s easy to
fall into bad habits. How you hold your body when walking is
really important for both efficiency and for avoiding injuries.
Follow the pointers below to help ensure that you’re getting
off on the right foot!
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Maintain a medium-length stride with a quick turnover of your feet.
Avoid the tendency to over stride (taking steps that are too long)
when going up or down hills.
Make sure your shoes have plenty of room in the toe area, especially
during warmer weather, when your feet will tend to swell and spread
out a little.
Don’t use hand or ankle weights – they can cause injuries. If you want
to up the intensity, move faster or walk up a hill.
If you’re wearing a backpack, avoid overloading it. Try to find one that has a waist strap – this will help to distribute the weight away from
your shoulders.
Think about being a
puppet with a string
attached to the top of
your head. This will help
keep your back straight.
Keep your head
up and your eyes
looking forward.
Keep your fingers and hands
loose and relaxed. This helps
to avoid building up tension
in your shoulders and neck.
5 >
Fuel for walking
Tips by Mikki Williden, PhD, Lecturer/Registered Nutritionist, AUT University
The most common mistake people make is over-fuelling for ‘fitness walking’. For a walk of up to an hour long, there’s no need to change how you eat. Your body will typically fuel itself more from fat stores, rather than carbohydrate stores, because walking is generally
a low-intensity exercise.
For endurance walks, take small snacks of dried
fruit/nuts, fruit, muesli bars and a normal portable
lunch, such as a sandwich with lean protein and salad.
For a walk of up to an hour, there’s no need to take
water with you – unless the weather’s really hot. Have
a glass before you go and one when you get back.
For long walks and endurance hikes, it’s important
to drink water regularly. You could also sip a sugar-free
electrolyte drink if the weather’s hot.
How much water do you
need every day?
Our bodies are almost 60 per cent
water* – every cell, tissue and organ in
the body needs water to function. Water
helps vital organs to flush out toxins and
carries nutrients to every cell. Even mild
dehydration can make you feel tired and
listless. It can also make you feel irritated
and depressed.
+Drinking smaller
amounts at regular
intervals helps you
absorb more fluid.
To keep your body working properly,
you need a steady intake of liquids.
Water is ideal, however other fluids
also count towards your daily target provided they’re not loaded with
caffeine, which can cause your body
to lose fluid at a faster rate than normal.
Health authorities say that women
should aim for about two litres a day
and men need around three litres.
* Mayo Clinic
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6 >
Getting
started
The first step to becoming a regular walker is to start. Just step
outside, walk for 10 minutes and you’re done. Step two is to do
it again the very next day. Add five minutes every few days until
you’re enjoying at least 30 minutes of walking at a time.
Setting goals
Motivation
Developing the walking habit can be a challenge. It helps to find some things
that will keep you motivated – things that are specific to you.
Make a list of the benefits walking will bring to you and others.
Make a second list of the excuses you’ll have for not walking and think about how to counteract them.
Set a long-term exciting goal, like completing one of New Zealand’s Great Walks. For more details see page 16.
Get others involved - you’ll have someone to talk with while you walk.
Use a pedometer or a fitness tracker – see if you can increase your steps
taken every day until you reach 10,000.
Set realistic achievable goals, not ridiculous targets that only set you up to
fail. Many experts talk about setting SMART goals. This means goals should
be specific, measurable, achievable, realistic and time-targeted.
Tips for maintaining a daily walk
Example: I will get off the bus two stops before my usual one and walk home
from there, every week day for a month.
• Walk the children to school and home.
• Pick a regular time and put a reminder in your phone calendar.
• Take the stairs instead of the lift.
• Take walking shoes to work and walk every lunch break.
• Walk to meetings and appointments.
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7 >
Walking
at work
Why walk more at work
How to get more steps during your working day
Be more productive. Employees who hit 10,000 steps per day reported
significant boosts in job satisfaction and productivity.1
De-stress. Like any form of cardiovascular exercise, walking boosts
stress-busting endorphins and improves your mood. It can also shift your
mind into a meditative state.
B
oost your creativity. Getting some fresh air can help you come up with
fresh ideas. You’re much more likely to come up with creative ideas while
walking.2
C
ombat the effects of long-term sitting. Three easy five-minute walks
can reverse impaired function of leg arteries caused by three hours of
prolonged sitting.3
E
nergise. Regular exercise, including walking, can boost energy and reduce
fatigue.
Boost your brain. Three brisk walks per week may increase the size of the
hippocampus – that’s the part of the brain responsible for planning and
memory.4
1 Foundation for Chronic Disease and Prevention
2 Stanford Unibversity 2014
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3 Indiana University 2014
4 British Journal of Sports Medicine
When you’re really busy or sitting for long periods at a desk job, it can
be hard to fit in a walk.
Here are a few ways to increase your steps while at work:
� F
ind a path you love or explore
new parts of your work
neighbourhood.
� I f you take the bus to work,
jump off one or two stops earlier
and walk the rest of the way.
�If you drive, park a little further
away.
�Try to arrange a walking meeting
with your colleagues. Walking
meetings are a great way to
encourage fresh, creative ideas,
while giving you an excuse to sneak
in some light exercise.
�Take the stairs instead of the lift.
�Walk to a colleague’s desk to
discuss work matters rather than
using the phone or email.
�Initiate a lunchtime walking group
– schedule it in your diary and walk
together for more fun.
�Leave a pair of comfortable shoes
at work, just in case the chance to
have a stroll comes up.
�Replace your coffee break with a
walking break. You might even feel
more energised following a brisk
walk than a double espresso!
8 >
Walk locally
Paths, parks and walkways
From a short stroll to see a waterfall to a long hike in the forest,
walking can take you to some amazing places.
Check your local council website for walking tracks.
Drive to a major park or public gardens and explore the tracks.
Check tourism sites for local heritage walks.
Visit your nearest i-site information centre for ideas.
Find a Department of Conservation walking track near you.
Walking events
Taking part in a walking event can give you a goal to work towards and allow you to
celebrate your new level of fitness. Most marathons and fun runs include a walking
option and there are some amazing annual events. Here are a few examples.
xplore Paihia | May
E
Enjoy a stunning waterfront and
bushwalk in the Bay of Islands.
Half marathon and 12km options are
on offer.
otorua Marathon | May
R
The Rotorua Marathon includes half
and quarter marathons, or a 5.5km
Fun Run – all of which you can walk if
you choose.
t Clair Half Marathon | May
S
Walk 21km through the vineyards of
Marlborough and you’ll be rewarded
with picturesque views, great food,
and music. 2015 tickets are sold out,
but make sure to lock it in for next year!
nitec Run Walk Series |
U
July - October
The official lead up series to the ASB
Auckland Marathon, the Run Walk
events are spread over the winter
the months, and offer a variety of
distances. With separate events for
kids, these events are great for the
whole family.
actic Turkey Events | year round
L
If the Santa Run sounds like fun, check
out Lactic Turkey’s other events. This
small company organises events
throughout the year with the aim of
getting people outdoors.
ellington Marathon | July
W
With a choice of full marathon, half
marathon, 10km, and 5km, there are
plenty of options for walking through
Wellington.
aupo Marathon | August
T
Enjoy Taupo’s beautiful scenery with
a range of distances to choose from.
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9 >
Great
New ZealandWalks
Lake Waikaremoana Track
Tongariro Northern Circuit
New Zealand has eight Great Walks and tourists come from all over the world
to experience multi-day hikes through our beautiful landscapes. Setting your
sights on one of these could be the goal you need to keep you out there and
walking. There are guided options, if you’re not up to going it alone.
1. Milford Track | 4 days
The Milford Track in Fiordland New Zealand’s largest national park
- is the most famous of the great walks.
4. Rakiura Track | 3 days
The Rakiura Track on Stewart Island
is a walk with gentle gradients - never
more than 300m above sea level.
2. Routeburn Track | 2-4 days
The Routeburn Track is a scenic trek
with forests, alpine flora, lakes, several
waterfalls and panoramic views.
5. Heaphy Track | 4-6 days
The Heaphy Track, in the northwestern
corner of the South Island, is full of
attractions including the nikau
palm-lined beach at its western end,
red tussock downs, lush beech forests
and fields of alpine herbs.
3. Kepler Track | 3-4 days
The Kepler Track follows a loop that
begins and ends at the Fiordland
National Park Visitor Centre in Te Anau.
6. Abel Tasman Coastal Track | 3-4 days
The Abel Tasman Coastal Track, at
the top of the South Island, only requires
light walking shoes for the 50km route
lined with miles of golden beaches.
Heaphy Track
5
7
8
6
Abel Tasman
Coastal Track
Routeburn Track
Milford Track
Kepler Track
Rakiura Track
1
2
3
4
7. Tongariro Northern Circuit | 3-4 days
The Tongariro Northern Circuit is a loop track starting and finishing at
the foot of Mount Ruapehu.
8. Lake Waikaremoana Track | 3-4 days
Lake Waikaremoana is in one of the North Island’s most remote regions.
The 46km track encircles the lake and leads through dense native rainforest.
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10 >
Extreme
Nordic walking
walking
Nordic walking – also called pole walking – is a fast-growing fitness
activity. Using poles gets the upper body involved, so you get more of
a total body workout. The poles help to propel you along and provide
stability, which makes it easier to move faster. It’s a good idea to get
instruction before you launch into Nordic walking – poor technique and
wrong sized poles could result in injury. For more information, see
www.nordicwalking.net.nz
Activity (1 hour)
59kg
70kg
81kg
93kg
Walking, slow
148
176
204
233
Walking, moderate
195
232
270
307
Walking, brisk pace
224
267
311
354
Walking, uphill
354
422
490
558
Walking, very brisk
295
352
409
465
Calories burned during other walking activities
Activity (1 hour)
59kg
70kg
81kg
93kg
Carrying infant, level ground
207
246
286
326
Race walking is what you see at the Olympics. It’s a very specific
technique –the advancing leg must be straightened from the moment
of contact with the ground until it reaches a vertical position, and there
is a moment when the heel of the front foot and the toe of the rear foot
appear to be in contact with the ground at the same time. Breaking
contact with the ground will get a race walker disqualified.
Hiking cross country354
422
490
558
Race walking384
457
531
605
Hiking with pack413
493
572
651
Climbing hills carrying 4-9kg
443
528
613
698
Ultra walking
Rock climbing472
563
654
745
Orienteering531
633
735
838
Race walking
Ultra walking, which is a fancy way to say ‘long distance walking’,
is a worldwide phenomenon. It involves events or travel experiences
that require you to walk for 50 km or more. Some ultra walks cover
hundreds of kilometres – not for the faint hearted!
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Calories burned walking
11 >
Go the distance
with Southern Cross
Southern Cross is dedicated to being more than your health insurance provider.
We also want to help you get a healthier you.
For health education material, visit our website www.southerncross.co.nz
To check whether your work has a scheme, talk to your employer.
If you’re an existing Southern Cross member and have a question about claims,
prior approval and any other member queries call 0800 800 181.
The information given in this guide is necessarily of a general nature and may or may not be suitable for particular individuals. If you have any health problems or are ill you should seek medical advice before
undertaking any physical activity to ensure the activity is appropriate for you. To the maximum extent permitted by law, Southern Cross does not warrant the information provided in this guide is accurate or
fit for any particular purpose and disclaims all liability and losses of any kind (including for negligence) that may arise from the use of reliance on this guide.
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