Why walk?
This form of exercise has several advantages…

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• Cost-effective. All you need is a pair of tackies and you’re well on your way.
• Not place-specific. You can walk when you want and where you want.
• Social. This is an activity you can share with lots of people. While exercising, you can catch up with friends and family.
• “Weight-bearing exercise”. While walking, the body supports its own weight. No unnecessary strain on your legs is involved.
• Burns fat. Walking helps burn fat tissue and increases your lean body mass (muscle).

Your doctor or physiotherapist should assist in planning a walking programme. The programme should involve a gradual increase of the distance and the amount of walks per day. Additional exercise should accompany the walking programme after about six weeks. Consult your doctor in this respect.

As a guideline, ask your doctor to tell you by how many beats your pulse rate may exceed your resting pulse rate. Ask the doctor or physotherapist to teach you how to count your own pulse rate.

Once you have started the programme, you should make an effort to exercise regularly – at least three times per week.

Tips on walking

• Enjoy it. Walking should be pleasant and relaxing. Don’t push yourself too hard.
• Beware of symptoms. Chest pain, short-windedness and exhaustion should not be experienced. Consult your doctor if you are worried about these.
• Check your pulse rate. This should not exceed your resting pulse rate by more than 20-30 beats per minute.
• Weather. Try to avoid extreme weather conditions. Rather walk at the cool time of day or go to the gym and walk on a treadmill.
• Household chores: no substitute. The walking programme is additional to all other activities and should not be substituted by these.

Source: “Heart attack: what now?” produced by Parke-Davis, courtesy of the Heart Foundation of South Africa.

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