ONE STEP AT A TIME, WALKING OFFERS STRESS RELIEF, GOOD HEALTH, ENJOYMENT

Resolutions for the new year and fitness aspirations, often one and the same, lead to high hopes. Gloom sets in when the inevitable demands of everyday life play havoc with resolve.

But many people are finding health and happiness by laying claim to fitness one step at a time.

Walking is easiest exercise Debra Mitchell-Braxton, assistant director at the Southeast Missouri State University Campus Assistance Center, has ever done.

"It's like brushing my teeth," she said. "It's not even second nature; it's something I feel really bad about if I don't get to do."

Leonard and Inell Vogel, likewise, are committed to their walking regimen. Married 48 years, the Vogels have been walking together for more than two decades.

Inell Vogel said it is relaxing and "it gives you more pep."

Mitchell-Braxton and the Vogels, all of Cape Girardeau, are among the growing number of people who view walking as more than an exercise routine. For them, it's a way of life.

"The benefits of walking are lifetime benefits," said Lynn Grant, exercise physiologist at St. Francis Medical Center. From the young child who walks with mom and dad to the senior citizen, people of all ages benefit, she said.

Walking is beneficial for people who are "apparently healthy," Grant said. As with any exercise routine, people with a known medical condition or who suspect a problem should consult a medical professional before starting a walking program.

Others, too, should take note, Grant said. "If there's any doubt whatsoever, you better talk to someone who can better define if you're 'apparently healthy,'" she said.

St. Francis Medical Center and Southeast Missouri Hospital provide a wealth of information about walking, along with medical counsel.

The biggest excuse for not walking, or taking part in any other kind of exercise, is a lack of time, Grant said.

Mitchell-Braxton has grappled with that problem.

Balancing family life -- which includes two young children and a husband who is a physician -- and her busy career leaves little time for individual pursuits. Yet, Mitchell-Braxton is careful to make time for walking.

Exercising during her lunch hour best suits her schedule. However, she also leaves enough time to eat and does not advocate skipping meals. Walking during the noon hour, she quipped, "keeps me from indulging in 45 minutes of overeating."

For Mitchell-Braxton, scheduling is the key.

On every calendar she has, she blocks time to walk.

Walking during the noon hour means she can devote full attention to family when the workday is over, a practice that is important to her.

An advantage to walking is its flexibility in when and where people can walk.

"You can walk anywhere, you don't have to have a gym," Mitchell-Braxton said.

However, people should take extra precautions if walking outdoors during extreme temperatures, Grant said. A warm hat, gloves and dressing in layers are a few tips experts advise for cold weather.

West Park Mall is one free indoor alternative. The mall concourse opens at 8 a.m. Monday through Saturday just for walkers. Weekdays, the stores open at 10 a.m. Walkers can get in one hour early on Sundays, prior to store openings at noon.

Besides flexibility in where to walk, it is inexpensive. A sturdy, supportive pair of walking shoes may be the only investment needed.

"You own the best piece of equipment that's available and that's your body," said Virginia Heston, wellness specialist with Southeast Missouri Hospital's Fitness and Wellness Center in Jackson.

While walking can be a solitary pursuit, Mitchell-Braxton's longtime walking partner, Sandy Bedwell, observed that there are pluses in having someone to walk with. "You can motivate yourself better if you've got somebody with you," she said.

Bedwell's and Mitchell-Braxton's walks during the workweek typically last a minimum of 40 minutes. They strive to walk during at least three lunch hours a week.

"I can be draggy and if I go outside and walk a mile or two miles or whatever, I instantly have more energy," said Bedwell, reservationist for the University Center at Southeast Missouri State University.

While Mitchell-Braxton and Bedwell may log three to five miles in a relatively short amount of time, experts stress that people beginning a walking program should remember to start slow.

"If you're making a fitness resolution, you need to plan realistic goals," Heston said. "Really ask yourself, 'What is the end result that I want.'"

People tend to overdo it at first, Heston said. Progressing slowly allows muscles time to adjust. Plus, short-term goals help keep enthusiasm high.

When walking, Grant said, "The biggest, number one thing is to listen to your body. If your body tells you, 'It's time to stop,' you better listen. If something is hurting, you better investigate."

As for determining individual pace, Grant related this simple rule-of-thumb: "You know you're doing OK if you can walk and carry on a conversation."

"If you can walk and sing, you probably need to speed it up a little."

It's that ability to carry on a conversation while walking that helps make the exercise more enjoyable, Inell Vogel said. Early risers, the Vogels walk five mornings a week at the university's Student Recreation Center.

When the weather is cold, Mitchell-Braxton and Bedwell will walk there also. Walkers pay to use the track.

"It gets to be a social occasion," Inell Vogel said, chuckling, "I don't mean we drink coffee, but we meet people when we're there."

The Vogels started their walking routine to prepare physically for a trip to Europe that would require lots of foot work. Their training sessions became a habit that has endured for more than 20 years.

Mitchell-Braxton, too, firmly believes in the importance of making time for one's self. "Everybody deserves some segment of their day that's devoted to their own health, maintenance and well-being," she said.

Six good reasons to walk

-- You will feel better.

-- Your metabolic rate will increase.

-- It can help you lose weight.

-- Walking relieves stress and anxiety.

-- It can reduce your risk of heart disease.

-- Walking makes you less tired by strengthening your heart and muscles.

WALKING PROGRAM

Four components of a

safe walking program

From a manual compiled for the American Heart Association's "Heartwalkers" program, administered locally by Southeast Missouri Hospital and St. Francis Medical Center.

-- Warm-up

Walking at a slow pace for three minutes.

-- Stretching

Simple stretches for legs and arms for two minutes to increase blood flow to the muscles. This "heating up" will make the muscles more flexible and less prone to stiffness or injury.

-- Walking

Elevate the heart rate at least three times a week for at least 30 minutes.

-- Cool-down

At least five minutes of walking slowly or simple stretches.