April 11, 2000 NYT Syndicate
You can burn more calories - effortlessly - by stepping out the door. Exercising outside seems to unconsciously stimulate you to walk faster, according to studies. You'll work harder - without feeling like you are. Instead, you'll be more invigorated and less stressed, tired and depressed.
"When you're inside, you tend to focus on your breathing and how miserable you may be feeling. But outside you can ignore your body's reaction because you're distracted by your surroundings," says John Porcari, Ph.D., professor in the department of exercise and sports science at the University of Wisconsin in La Crosse.
That's why an hour striding around the neighborhood flies by, while 30 minutes trudging along on the treadmill seems like an eternity.
To maximize the distracting effect that the outdoors can have on your walk, train your senses by focusing on each for 2 to 5 minutes. For example:
- Recognize as many smells as you can - from fresh-cut grass to hamburgers on a grill.
- Feel the wind or humidity against your skin and the changes of the ground underfoot - rolling hills, firm asphalt or springy grass.
- Listen for different soundsbirds chirping, children playing or cars whizzing by.
- Tune in to the day's cycle, appreciating the awakening of your neighborhood during a sunrise stroll, the hustle and bustle of a midday walk, or the calm of an evening jaunt.
OPTIONAL SIDEBAR: TUNE UP YOUR EARS
Did you know that your feet can improve your hearing? You can add ears to the list of body parts that benefit from walking. When researchers tested the hearing of 43 individuals, they discovered that aerobically fit people heard sounds at lower volumes than those who were unfit.
"Aerobic activities such as walking enrich the blood with oxygen and improve blood flow to the ears, which improves their functioning," says Helanie Alessio, Ph.D., study author and associate professor at Miami University in Oxford, Ohio.
"A fit person at age 40 can have the hearing of a 20-year-old." Allesio says.
This is a dramatic increase, since your ability to pick up whispers and high-pitched sounds declines with age.
To improve your hearing fitness, work up to walking 30 to 60 minutes, 5 or 6 days a week.
For additional improvements, add strength training to your routine. People who were both aerobically and muscularly fit had the best hearing.
Copyright 2000 The New York Times Syndicate. All rights reserved.
