Some people need to have a destination in mind or a purpose for them to get outside and start walking. If meandering about on trails or sidewalks for exercise or recreation just isn't enough motivation to slip on those walking shoes and start hiking, then consider joining a club that offers planned walks and rewards for miles completed.
Purchase Good Walking Shoes
Before setting off on a walk, it's important to have good walking shoes. Good walking shoes will be fairly lightweight while providing effective shock absorption. The shoe shouldn't be too wide or narrow, with plenty of room in the toe area. Blisters and discomfort of bunions and hammer toes are likely if the shoes are too snug or loose.
The first step to selecting a shoe is to know what type of arch support is needed. Test both feet by placing each one in water then stepping onto a sheet of paper or cardboard and noting the shape of the imprint. A normal arch will appear as a footprint with a curved dry area in the inner part of the foot. If there is very little dry area on the inside of the footprint, the arch is low. This is sometimes referred to as a flat foot. An imprint mostly dry in the center suggests the high arch. These are the types of shoes to look for by arch type:
- Neutral arches will fit well in a shoe with a firm mid-sole and a straight to semi-curved sole (last).
- Low arches require shoes that offer stability and a straight last.
- High arches need added cushioning and curved last.
Want to try the new style of walking shoes with specially shaped soles that claim to promote toning and fitness? A recent study lead by John Porcari, Ph.D., John Greany, Ph.D., Stephanie Tepper, M.S., Brian Edmonson, B.S., and Carl Foster, Ph.D. didn't find those shoes to be any more effective than a normal running shoe, as reported by Mark Anders on the Ace Fitness website.
Attend an American Volkssport Association Event
The American Volkssport Association (AVA) is a national non-profit organization offering non-competitive walks across the United States. Founded in 1976, the AVA has grown to 300 local clubs holding more than 3,000 walking events, bike rides, occasional swims and snowshoe treks in almost all 50 states.
Membership at the national or local level is optional and all events are open to the public. The year round events are 10K (6.2 miles) or 5K (3.1 miles) and are typically held at historic or scenic sites. The average time to complete a 10K walk is two hours. Many walks are free unless a participant desires a medal or patch, usually less than $7.00), to commemorate completion of the walk.
The AVA Achievement Award Program encourages participation in events by awarding certificates, patches or hat pins for reaching predetermined milestones such as 10 events, 30 events, 500km or 1,000km.
It's easy to get started by purchasing a New Walker Program kit. The kit contains:
- first green event book for the first 10 events anywhere in the world
- first blue distance book for first 500 kilometers anywhere in the world
- three coupons for free credit at U.S. events
- one coupon for a free issue of The American Wanderer
- booklet about Volkssporting
- one coupon for 10% off AVA merchandise
- one coupon for an event in May, the National Physical Fitness and Sports Month Patch
The kit can be purchased for $5.00 from a local club or for $6.00 online.
The Girl Scouts of America have enjoyed taking part in many Volkssport events. The American Volkssport Association Master Program Patch is for troops who have participated and would like a Girl Scout recognition. More details and guidelines may be found at this website.
American Hiking Society
For people who prefer to hike the trails in America's wilderness, the American Hiking Society is working to keep the trails in good shape and support use of the country's trail system. The organization offers volunteer vacations for people who will volunteer their time to hike and help build and maintain trails with them. They are promoting family hiking through their program Families on Foot. The group works to ensure government support of the trail programs. For more local events, the website offers links to affiliate local clubs offering guided trail hikes in their area.
Walking is one form of exercise that can be done in so many different settings. It builds muscle and works the cardiovascular system all while the walker is taking in the sights, conversing with other walkers and possibly even performing some volunteer work. With such a wide array of opportunities available for all fitness levels and interests, it's time to lace up those comfortable walking shoes and head out of the door.
Sources:
American Council on Exercise. "Will Toning Shoes Really Give You a Better Body?" Accessed on February 1, 2011.
American Hiking Society. "Families on Foot." "Volunteer Vacations." "Hiking Resources." Accessed on February 1, 2011.
American Volkssport Association. "Moving Together for a Healthier America." Last Modified January 27, 2011.
Girl Scouts. " Girl Scout - American Volkssport Association Master Program Patch." Accessed on February 1, 2011.
Mayo Clinic."Walking Shoes: Features and fit to keep you moving." Accessed on February 1, 2011.
Bridget Cohen - I've been freelance writing since 1981 and my work has appeared in numerous print publications including Cat Fancy, Family Pet Magazine, ...
