We have great spring flower walks in my area, and those were the perfect times to take along my nieces and nephews. But I soon learned that kids need more than knowing there was a pretty field of flowers somewhere up ahead.  They need entertained as you go along -- if you want to prevent the constant, "Are we there yet?"  Our Family Fitness Guide has walking and hiking games to play with kids.

You can add your own walking games to the growing list suggested by our own walkers.
Photo © Wendy Bumgardner

Walking Games with Kids originally appeared on About.com Walking on Thursday, March 18th, 2010 at 08:03:04.

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Are you finding it hard to find the time to get in a long walk or bike ride?  A new study showed that some of the benefits of long moderate exercise can be achieved by doing short, high intensity intervals.  The research used one minute sprints on an exercise bike with a one minute moderate break between each of 10 sprints, three times a week.  The researchers found that this built muscle mitrochondria and performance as well as 10 hours of moderate cycling would over the same two week period. Research study

Walkers can incorporate a similar workout with our Economy Speed Walk Workout. The concept is easy.  Warm up with five minutes of walking at an easy pace.  Then start doing repeat intervals of 30 to 60 seconds as fast as you can walk, followed by a one to two minute breather at a comfortable pace.  Repeat eight to 12 times.  This is a good workout to do at least once a week to help build your speed.  If you are comfortable running, you can run for the higher pace interval rather than walking.

Treadmill High Intensity Interval Workouts

I would not substitute the high intensity interval workout for the long, moderate walk each week you need if you are training for a 10K, half marathon or marathon.  The longer walk is needed to toughen your feet to prevent blisters and build psychological as well as physical endurance.  There is no shortcut to the long distance walk!

Short Bursts of High Intensity Exercise are Effective originally appeared on About.com Walking on Wednesday, March 17th, 2010 at 07:47:26.

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Spring break is coming up, and you may want to shake off the  cabin fever with a vacation that includes walking.

Planning a walking vacation means taking along the right shoes, the right walking clothes, and the right walking pack.  If all you plan to do is walk, that is one thing.  But if you are also going to need nicer clothes for dining, attending shows, etc., it takes a little more luggage room. What to pack for a walking vacation.

How to Plan a Walking Vacation
Take a Walking Staycation Instead

Photo © Wendy Bumgardner

Taking a Walking Vacation originally appeared on About.com Walking on Tuesday, March 16th, 2010 at 10:14:49.

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Are you ready to shake off winter?  Do you want to get ready for a charity walk in April?  Do you just want to be healthier and more fit?  Our 30-day Quick Start Guide to walking will help you go from zero to walking a brisk walk for 30 minutes a day, five days a week.  That's the minimum recommendation for good health.

30-Day Quick Start Guide to Walking originally appeared on About.com Walking on Monday, March 15th, 2010 at 08:51:15.

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Margaret writes, "I am allergic to substances used in very, very many shoes -- as are an increasing number of people.

"When it first happened to me, I thought I must be crazy.  Bought a new pair of walking shoes, wore them for one hour (with socks) on my treadmill, and afterward the skin on the tops of my toes and feet felt irritated and itchy.  I wore those shoes a total of three one-hour stints, resulting in the tops and soles of my feet feeling chemically burned and incredibly itchy.

"For weeks, whenever my feet got hot, the intense burning and itching returned, making my feet feel like I'd been stung by bees.  (Since that initial acute reaction, I have developed reactions to many of my other shoes that had not previously bothered me to a noticeable degree.)

"Thinking I must be nuts, I Googled "shoe allergy" and found that I am not crazy and I am not alone.  I found a forum of people all discussing shoe allergies and a list of the most common allergens, which include glues, dyes, tanning chemicals, rubber accelerators, etc.

"My dermatologist had a "shoe kit" and tested me for all the most common culprits, but we didn't find what substance(s) I am allergic to.  He said he could continue testing with a longer list, but it would be expensive and then there is the problem that shoe manufacturers can't usually tell you or guarantee you what is or is not used in any given shoe, anyway.

"Now, every single pair of shoes I buy, whether athletic shoes, dress shoes, sandals, etc., I have to buy them, wear them around inside for several hours, and try to determine if my feet are going to react.  Sadly, most shoes do cause a reaction, and then I have to return them and start over.  Margaret."

I myself have had a wide variety of allergies.  I found several research studies that confirmed that people have allergies to a wide variety of adhesives, rubber chemicals, and leather treatments used in shoes and insoles.  Often, the allergy produces contact dermatitis.  As Margaret points out, this can be painful and distressing.  Ultimately, you have to learn how to avoid the chemical that is causing it.   Because shoes use a wide variety of possible irritants, it can be very hard to find shoes that don't cause a reaction.  Even if a certain manufacturer and style is OK today, the next pair may come from a different factory using different components.  I can only guess how maddening this is.

Do you suffer from shoe allergies?

Shoe Allergies originally appeared on About.com Walking on Saturday, March 13th, 2010 at 20:19:27.

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It must be walking pole season. I received review copies of Boomyah Tone 'n Trek Poles and the book Nordic Walking for Total Fitness. I liked both of those items and happily poled around my neighborhood. The Boomyah poles can be used either for Nordic walking or as trekking poles. I found them to be a little heavier than some of the other Nordic walking poles I've been using, due to their padded handles. Meanwhile, I thought the book was the best one I've read to date for using the Nordic walking technique as part of a fitness program. I have more Nordic walking gear and such in the pipeline for review, so stay tuned.

Nordic Walking for Total Fitness

Boomyah Tone 'n Trek Poles

Disclosure: Review samples were provided by the manufacturer. For more information, please see our Ethics Policy.

Boomyah Poles and Nordic Walking for Fitness Book Review originally appeared on About.com Walking on Thursday, March 11th, 2010 at 10:20:37.

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I don't think it's a trend, but a reader pointed out that she couldn't participate in the Susan G. Komen 3-Day for the Cure because they required that she have health insurance. I checked their entry form and web site. Indeed, all walkers must have health insurance while participating in the event.

I can see the rationale because I have participated in the 3-Day Walk as both a walker and a crew member. These walks are held in several cities in the US. Walkers walk 15-22 miles a day for three days, which is a challenging distance, and heat has been a problem at several of the events over the years. Unfortunately, at each event I attended, dozens to hundreds of walkers were transported by ambulance to local hospitals for dehydration, hyponatremia, heat sickness or injury. Even as a fully-prepared walker, I had heat sickness by mile 10 of my first event due to the change in climate. Luckily, my problems resolved with rest, shade and sports drink. Step by step on a 3-Day Walk

The Komen site says, "You must also provide proof of medical insurance on the medical form in order to participate. Though the 3-Day for the Cure provides emergency medical services without charge, personal health insurance is needed to cover the cost of any medical care received away from the event. For example: if emergency room or ambulance transport is necessary, insurance coverage may apply. Check with your insurance company for the terms of your individual policy. If you do not currently have insurance, we suggest you obtain temporary insurance." In addition, all walkers fill out a medical form, and the event may require a physician's written consent for participation if the walker is pregnant or has certain medical conditions.

Is this a reasonable requirement for participating in a walking event where you must also raise a minimum of $2300 to participate? What do you think? Would this keep you from participating?

No Uninsured Walkers Allowed originally appeared on About.com Walking on Tuesday, March 9th, 2010 at 07:18:25.

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Personally, I've been taking my own medicine on this. First off, I'm signed up for four half marathons in the next nine months. That has forced me to train since January and will keep me moving until winter. I have walking poles to try out and review, which gives me an incentive to get out an walk. And I have a walking buddy who is eager to get out and walk each weekend.

What's your tip to motivate yourself to walk?

Top 10 Motivators originally appeared on About.com Walking on Monday, March 8th, 2010 at 21:22:12.

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Itchy Legs? originally appeared on About.com Walking on Friday, March 5th, 2010 at 10:01:25.

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The worst day walking is better than the best day working. But today I let both you and me vent about the annoyances we encounter.

• 10 Things I Hate About My Treadmill and your treadmill peeves.
• 10 Things I Hate About My Pedometer
• Worst Walking Partner You Ever Had
• 10 Things You Don't Want to See on Your Walk

10 Things I Hate originally appeared on About.com Walking on Wednesday, March 3rd, 2010 at 09:51:49.

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