Good News! Weight Watchers has started a walking clinic. Information on the clinic first appeared in the January/February 2008 issue of the magazine and focuses on your first 8 week plan. The March/April 2008 magazine continues with a plan for the next 8 weeks.

The Weight Watchers Clinic is divided into three levels: beginner, intermediate and advanced making it helpful for all walkers. Each level of the Weight Watchers Walking Clinic has a focus: beginners focus on form, intermediate focuses on strength and advanced focuses on time management.

A new study reports that taking a walk, or participating in any exercise, can reduce the risk of age-related macular degeneration (AMD) by up to 70%. AMD is a degenerative eye disease in which the light-sensitive cells in the back of the eye stop working. It is the leading cause of severe vision loss in people over age 60.

Researchers followed nearly 4,000 men and women in Beaver Dam, Wis., between the ages of 43 and 86 for 15 years. The participants gave information about their lifestyle and exercise habits and had eye examinations every five years.

The study shows that older adults who had an active lifestyle and exercised three or more times a week had a 70% lower risk of developing wet AMD.There are two types of AMD, wet and dry.

Walking is great exercise, but as with all exercise after a while you stop seeing as much of an improvement as you did when you first started. You need to step up your aerobic activity in order to continue to see an improvement.

I can't jog for extended periods of time or my body starts to complain, especially my knees. What I can do is jog for short periods, and I do mean short. My goal is to increase my heart rate so that I am slightly out of breath, but not so out of breath that I can't carry on a conversation.

I either time my jog keeping it to 60 seconds, or I jog between two specific points, for example from one corner to the next. I am not a runner and never will be, but I do want to get the most out of my exercise and adding some running helps me do that.

I have always wondered how many miles I walk in an average day while I am on vacation. This year I took my pedometer with me to Italy and found out that in an average day I walk about 5 miles. I felt pretty good about the distance walked, but of that 5 miles only about 30 minutes was walked fast enough to be considered aerobic.

In other words I was strolling around the narrow streets and through beautiful churches but I was not getting a cardio workout.

As soon as I realized I was doing more meandering and less aerobic walking I stepped up the pace, at least for part of the day. After all I was in Italy so there was no way I was going to rush around like I do when I am in New York City. On the other hand I was drinking a lot of wine and eating pasta twice a day so I needed to burn some calories if I wanted to fit in my clothes when I returned home.

Walking on a track may not be exciting but it is convenient and it is a good way for you to determine how fast you are walking and how far. Before you head out to the nearest track, whether it is at a local school or in a public park beware of "track etiquette".

Most people using a track are runners and often are very serious about their sport. It is worth taking the time to learn a few rules or risk being run down or getting a verbal lashing for an unintentional breach of etiquette.

1. Take a few minutes and look at the track before you start walking. Notice which lane the fast runners are using. Usually the speedsters run on the inside track, but the rules vary from place to place. The inside lane is lane #1.

Dog walking has once again been proven to be great for your health. Any dog owner could have told you this, but the Canadian's decided to study it. They found that owning a dog nearly doubles the amount of time spent walking.

In other words people do not have the discipline to get up and go for a walk because it is good for their health, but they will get up and go for a walk because it is good for their dog's health. "There's this extra dog obligation that helps get people up and out for their exercise," study co-author Shane Brown, a physical education instructor and researcher at the University of Victoria, said in a prepared statement.

Results of the dog walking study were reported in the February issue of the American Journal of Preventative Medicine. There were 351 adult participants in the study; I assume they are measuring the number of adult humans that participated and not the number of adult dogs. The study found that dog owners walked an average of 300 minutes a week as opposed to 168 minutes for those without a dog.

If you work in an office you need to use all of your willpower and walk away from the food. This time of the year it is difficult to maintain good eating and exercise habits.

With the double whammy of it being dark when you leave the house and dark when you get home and in most places colder, walking outdoors is difficult. That combined with the fact that food is everywhere especially in offices makes this a challenging time of the year.

I know when I was working in an office I would consume so much sugar and caffeine at this time of the year that I would actually have heart palpitations. There were days when I would have consumed a full days worth of calories and fat grams by 10:00 in the morning.

Finding the right shoe and getting it in the right size is the best way to avoid foot pain. Foot pain is very common and is one of the primary reasons people give for not being able to walk long distances. The average person walks up to 115,000 miles in their lifetime which is about four times around the world. Each foot hits the ground around 1,500 times every mile, so you do the math and figure out how many times your feet strike the ground in an average day.

We want to keep our feet healthy and of course that starts with making sure your shoes fit. This is easier said than done. I can't tell you how many times I have bought walking shoes that felt fine in the store and killed my feet after a mile or two. I walk around and around the store and still when I leave there are times when I have bought the wrong shoes.

If you find a brand of walking shoes that works for you then stick with it. Unfortunately, shoe manufacturers are always changing the style of shoes. So you may find one you like only to find that after a year or two the manufacturer has done away with that style.

Do you want to burn more calories? Then try walking up and down inclines or hills. According to Liz Neporent, MA and author of Fitness Walking for Dummies, "Even a modest 3 to 8% incline can increase calorie burn by 20%"

Walking up a 15% slope uses about a third more energy than walking on a flat surface. To increase your efficiency in walking up an incline take shorter steps than you normally would. Walking downhill works your leg muscles as they work to keep your balance.

Walking up and down hills doesn't just give your legs a better workout you will also work your heart and lungs harder. Varrying the terrain you walk on is a form if interval training.

Is Walking enough? A new study questions the benefits of a walking program.

Walking alone won't give you 6 pack abs or the stamina of Lance Armstrong, but for the average person there are a great many benefits to participating in a walking program. If you have been a couch potato for the last few years starting a walking program will provide numerous benefits. People recovering from injuries can often walk when they cannot participate in more strenuous activities. Not to mention the peace of mind that comes from walking.

Why is this discussion occurring now? Because a new study from the University of Alberta shows that slowly walking 10,000 steps a day may not be enough exercise to result in significant health benefits.

"Generally, low-intensity activity such as walking alone is not likely going to give anybody marked health benefits compared to programs that occasionally elevate the intensity," said Dr. Vicki Harber, lead author on the Health First study, which was presented recently at the American College of Sports Medicine annual conference.

Everyone wants to be healthy and often improving your health starts with taking that first step. This is the time of the year when the weather across the globe should inspire us all to get outside and take a walk. Whether you are experiencing the bracing chill of fall mornings or just starting to see the buds on trees it is time to get moving.

Why walk? Let me count the ways!

1. The average person burns 100 calories per mile walked and takes about 2,000 steps per mile. Walking burns body fat!

2. For most people walking an extra 20 minutes per day will burn an extra 7 pounds of body fat over the course of a year

3. As I have found, walking can help ease back and neck pain

4. Walking has been proven to lower blood pressure. A study at the University of Indiana has shown that even taking several short walks over the course of a day can lower blood pressure.

The excitement of New York City, the long history of Rome, the rugged landscape of Nova Scotia - on the surface it seems that none of these locations have much in common. But they do, they are all popular vacation destinations. Unless you plan a sleeping vacation you can be sure that you will do a lot of walking on you your vacation.

It is important to get in shape for your vacation. I never walk as much as when I am on vacation so it is important that I get in walking shape before I go.

When you plan to do a lot of walking your vacation planning should always include getting in shape. Most tourists do a lot more walking when they are traveling than they do at home so you need to practice before your trip. Walking works different muscles than jogging, biking, swimming or aerobics. So if you are planning a trip start walking now.

So how bad is exercising outside on your health when pollution levels are high? Smog is a problem that plagues cities particularly in the summer when the temperatures rise. There is a lot of information on what to do when walking in the heat. But what about walking in the smog? Are there any risks with walking when pollution levels are high?

Besides being uncomfortable - scratchy throat and itchy eyes when you are outside for long periods of time there are some things you need to watch out for if you walk in a smoggy area. I live in Atlanta which has many summer days when the air is considered unhealthy by EPA standards. You can see the haze settled over the city when you approach it from any direction by either a car or a plane.

You try to be good to the environment and your well-being by walking to the store but is it really good for you to be walking when the air quality is bad? There have been a number of times when I have gone for a walk prepared for the heat only to find I have problems breathing, not bad, but uncomfortable. I don't have asthma, and I know my discomfort coincides with our orange and red air days (code for unhealthy air) so I decided to do a little research. Here is what I found out from the EPA web-site.

Walking with hand weights is a bad idea, walking with ankle weights is an even worse idea. Just because it may be a bad idea to walk with weights does not mean you should not add weight training to your walking program.

We have all seen people swinging weights while they are walking. Most likely they think they are burning more calories, but the fact is they would be better off dropping the weights and walking further or faster or both.

Walking with free weights can increase your blood pressure which is never a good thing. It also increases your risk of injury to tendons, ligaments, muscles and possibly your joints. Since many of us who walk are doing so because it is less stressful on our bodies than running, walking with weights makes no sense. Walking with ankle weights drastically increases your risk of knee injuries.

When it comes to exercise equipment, treadmills are one of the most frequent purchases. If you actually use your treadmill on a regular basis then it is money well-spent. If, on the other hand, your treadmill becomes a place to hang your clothes or stack unread magazines then it will have been a waste of money.

The debate between people who swear by the benefits of using a treadmill and those who say walking outside is the way to go has gone on for years. When it comes to exercise equipment, treadmills, stationary bikes and elliptical machines, there is an associated expense whether you purchase the equipment directly or go to a health club.

Burn up to 40% more calories and help prevent knee and hip injuries at the same time by using Nordic walking poles. Walking with rubber tipped walking poles can help provide you with a whole body workout without making you feel like you are working any harder.

Europeans have used walking poles for years as a way to burn calories, increase heart rate and tone muscles.  The concept is simple - the more muscles you use, the more calories you burn. The motion of the poles causes you to work your chest, back, abdominal, arm, butt and hip muscles harder than with walking alone.

If you suffer from sore knees or hips walking poles may help reduce the pain, especially walking up and down inclines.  The stress on your joints is less as the poles absorb more of the impact.

One of the many benefits of walking is that it is great for stress relief. One of the main causes of stress is anger. We all experience moments when we are angry whether it is something simple like the cable guy not showing up on time or something major such as an argument with a spouse or boss.

At times like this we may feel like screaming at the offending person or firing off an e-mail to let the object of our anger know just how mad we are.  Neither of these are good options. A better option is to take a few deep breathes and take a walk.

You can either go outside or walk inside if you happen to be in a large office building. Anything to get moving and start walking off your anger.

Aside from the beautiful view of the ocean and the great people watching there are many benefits of walking on the beach. Walking in sand requires a greater effort than walking on a hard surface. Your muscles and tendons will work harder as your foot moves around.

Walking at a slower pace requires more effort than walking fast or even jogging. Walking in sand requires 2.1 to 2.7 times more energy than walking on hard surfaces. Jogging in sand uses1.6 times more energy than jogging on hard surfaces.

For most of us burning calories is one of the benefits of any exercise. One the primary benefits of walking on a beach is that you will use 20 to 50 percent more calories than you would walking at the same pace on a hard surface.

Most of us have heard about runner's high but wonder if we can achieve the same results from less strenuous exercise such as walking. A new study shows that a 30 minute walk at a steady pace can provide a mood boost to people suffering from depression. Walking provided the same lift that an individual may seek from cigarettes, caffeine or binge eating.

Researchers at the University of Texas at Austin measured the moods of two groups suffering from depression after a 30 minute period. One group spent the 30 minutes walking on a treadmill while the other group sat quietly. They were surveyed five minutes before the session and five, 30 and 60 minutes afterward. Although both groups reported a reduction in negative feelings only the group that exercised acknowledged they felt good after the session.

This article was contributed by Callie Leaver, a personal trainer located in Atlanta, Georgia, USA. Callie is certified through AFAA, the Aerobics and Fitness Association of America. If you live in the Atlanta area and are interested in contacting Callie you may do so by by submitting a comment to this article.

It’s a new year and we’ve all heard the statements of commitment:
 “I have to get into shape” 
 “I need to lose 10 pounds” 
 “This year I mean it!”
 “I am finally going to use the gym membership I bought 2 years ago”

Everyone seems to have such good intentions as the clock strikes midnight and it is a new year. Then reality sets in; you have to go back to work; the kids have karate; your significant other is out of town and you are forced to take care of the household alone; your boss sends you out of town for a very important meeting. The next thing you know, it is December 31 and you patiently await the coming of another new year to make your fitness commitment. The cycle for many just goes on and on for years and years.

The holidays are over and now we are all trying to get back in shape before spring comes and we are forced to take off our sweaters and turtlenecks or risk heat exhaustion.  What better way to work your way back into shape then to start a walking program?

Most cities in the US have malls within an easy drive or better yet a short walk.  The obvious advantage of walking in the mall is that it is in a temperature controlled environment.  Most malls have two stories so you can add a little more cardio by walking up and down the stairs as you make your loop.

Millions of people walk every day for health without encountering people who want to do them harm. The fact that most of us will never be attacked while we are walking does not mean that we should not be aware of a few simple safety tips.

Here are some tips to keep you safe on your walk:

• Many people enjoy walking alone. If you walk alone, be sure to stick to well-known, well-populated areas, and avoid walking alone once it gets dark.

• If you have one take your dog with you. It does not matter how big or small they are, they will make a lot of noise if something out of the ordinary happens. It will also make you a less desirable target.

This article was contributed by Callie Leaver, a Certified Personal Trainer.

We hear about the health benefits of walking or other exercise on TV, in the newspapers and from our friends and family. In fact, we hear so much about it that it can almost begin to sound like background noise and we start to discount it.

What exactly are the benefits of daily physical activity including the health benefits of walking? According to the American Heart Association the benefits of daily physical activity are as follows:

This article was contributed by Callie Leaver, a Certified Personal Trainer.

It is as simple as that: you want to get in better shape and so you just start walking. Most of us are aware that there are many health benefits associated with walking, it is just a matter of making the time.

We hear over and over again how 30 minutes of exercise every day is good for us. Even knowing about the health benefits of walking we still have a difficult time fitting it in our busy schedules.

So how do you get started? What can you do to get on the right path to start experiencing the benefits that our doctors keep telling us about? The easiest way to get started in an exercise program is to start walking. The best part is that we all know how to walk.

Walking is an endeavor that almost anyone can enjoy. Unlike other pastimes and forms of exercise that require special training or equipment, walking is the great leveler.

There is no lifeguard to keep a watchful eye on walkers, so you have to take responsibility for your safety. In a battle between a pedestrian and a car, the pedestrian will always lose. You as a walker need to pay attention to the cars around you, because they are most likely not going to be paying attention to you.

One of the best ways to spend a Saturday is to plan a family picnic.  Prepare a gourmet picnic basket with your family favorites.  A simple meal of sparkling apple cider, bottles of water, fresh fruit, yogurt, cheese, slices of deli meats and french bread will be hits on your family adventure. 

Don’t have time to prepare food for your crowd?   Nothing should stand in the way of your family fun.  Pick up a convenient meal from a close by deli, grocery store, sandwich shop or even drive through fast food.  A quick stop and you are on your way.

Even fast food is fun to eat at a scenic park, by a lake or after hiking a trail.  Park your car and walk to the best spot to put down a blanket, relax and enjoy your meal.

So you want to be a couch potato? Here are just of the few of the health benefits that may get you out and about.

Walking burns 100 calories per mile for the average size person

Freedom to exercise on your schedule and at your convenience

Boosts your energy levels by revving your circulation Decreases your health risks and strengthens your heart Discover your world by exploring hiking trails, walking on the beach, climbing a mountain, strolling down a lane, or checking out your city streets. Bond with your dog, family or friends while getting valuable exercise Easy on your joints so almost everyone at any age can walk for fitness Too hot . . . too cold . . . raining? Walk at a shopping mall, find an indoor track, use a treadmill or pop in a Leslie Sansome walking video. Grab a pair of comfortable shoes and start today . . . no special equipment is needed!

Running a marathon is the sort of thing that many people say they would like to do one day, but often daily distractions keep us from achieving.  On our death beds, we will realize we simply never made the time to follow our dreams.

Now there is a wonderful alternative.  For those of us who are marathoners in spirit only, you can train to walk a shorter distance.

"Everywhere is walking distance if you have the time."   Steven Wright

Our first pedometers arrived in the mail from Drugstore.com about 1 year ago.   My wife, dog and I decided to test them out by taking our first destination walk to Dunkin Donuts.

What? Dunkin’ Donuts?

Yes, Dunkin Donuts!  You see Dunkin Donuts is about 5 miles round trip from our house.  We stopped for a cup of coffee and a cup of water.  Dunkin Donuts was our resting stop halfway in our travels.

Destination walks are great as long as you don’t consume thousands of calories at your destination.  Having a specific location a couple of miles away forces you to double the distance.

It is much easier to destination walk for long distances because there is no turning back.  Once you have walked to your destination, you have to return.

"Everywhere is walking distance if you have the time."   Steven Wright

Our first pedometers arrived in the mail from Drugstore.com about 1 year ago.   My wife, dog and I decided to test them out by taking our first destination walk to Dunkin Donuts.

What? Dunkin’ Donuts?

Yes, Dunkin Donuts!  You see Dunkin Donuts is about 5 miles round trip from our house.  We stopped for a cup of coffee and a cup of water.  Dunkin Donuts was our resting stop halfway in our travels.

Destination walks are great as long as you don’t consume thousands of calories at your destination.  Having a specific location a couple of miles away forces you to double the distance.

It is much easier to destination walk for long distances because there is no turning back.  Once you have walked to your destination, you have to return.

If you are a fan of the Apple iPod, then download hours of entertainment to listen while you walk. Whether you enjoy disco, Mozart, podcasts, audio book thrillers, marketing seminars, learning a new language, or listening to the Bible, you can customize your listening pleasure.

“Human dignity insisted on the right to walk, a rhythm not extorted from the body by command or terror.”  Theodor Adorno

Walking is an all-embracing endeavour that invites almost anyone to enjoy the many pleasures that it has to offer. Unlike other pastimes and forms of exercise that require special training or equipment, walking is the great leveller.  However, it is this very accessibility that can compromise your safety.

There is no lifeguard to keep a watchful eye on walkers, no umpire to identify unfair play, and there are no screening processes to keep the bad guys out.  Walking unites the good and the bad, the vulnerable and those unscrupulous enough to take advantage of walking enthusiasts.

Don’t let the bad guys spoil your fun – here are some safety tips for walkers:

Nordic walking is a form of aerobic walking using modified ski poles. It is a form of walking gaining popularity in the United States because Nordic walking burns up to 40% more calories without having to increase speed or distance.

If you hit the hiking trails, you will often see people using Nordic poles on the paths.  The poles provide stability and create less pressure on the knees while walking.  Many people with damaged knees benefit from Nordic walking.