Perils Of Walking To Lose Weight
By Judith J. Wurtman, PhD, and Nina Frusztajer Marquis, MD
Authors of The Serotonin Power Diet

Along with everyone else in the weight-loss field, we tell our clients to walk as an easy, accessible and free form of exercise. What could be simpler than to put on a pair of walking shoes, go out the door and walk those pounds away?
To our chagrin, we realize that for some people, going out the door to walk may mean walking their life away. O.K. this is an exaggeration. But a recent trip to a suburb where a friend lived pointed out the hazard of walking outside.

She lives about 2 miles from the town center and in good weather could easily walk there to do errands, go to the local supermarket and have a cup of coffee with friends. But there no sidewalks until the town center is reached and the narrow, winding roads in her neighborhood allow no room for walking. Because in many places bushes grow down to the road, she can’t even hop off the road when a car is coming. And she certainly can’t use a jogging stroller to push her toddler to the nearby playground; she has to drive the half-mile to get there. We won’t even mention the hazards of snow banks, early afternoon sunsets (of course there are no street lights), and delivery trucks.

Situations like this mean that walking is not as simple as going out the door before work or after dinner. It may be, crazy as it sounds, necessary to drive to a place where you can walk. But this is not all bad. Towns like the one where my friend lives have beautiful conservation areas with walking paths and when covered with snow, used for cross-country skiing or snowshoeing.

High school tracks are also good places to walk and many communities have walking groups who use the tracks in the morning.
It is possible to get your walking done as you do errands. It just takes a little planning. My friend parked her car in the center of her town, picked up two of her kids from preschool and then drove two blocks to the supermarket. There was a nice sidewalk between the center of town and the market, so why did she drive? Well, she had the kids and could not carry her groceries. But if she had put a shopping cart in her car, she could have walked to the market and back in probably no more time than it took to deal with traffic and those pesky car seat straps.

The same approach can be taken if errands have to be done on those ubiquitous strip malls. Even though you may think you look foolish walking from mall to mall pushing your little shopping cart, you will be getting your exercise and probably saving time as well because you don’t have to circle the parking lot looking for a slot.

Also consider walking groups as a substitute for walking around a neighborhood without sidewalks. You meet in a designated location and then set out to cover a specified distance along safe routes. Your will get in your exercise and make some new friends as well.
If you do decide to walk in areas without sidewalks, get yourself some safety equipment. Wear brightly-colored outer clothes. If you are walking in dim light wear a reflective vest and an armband with a flashing red light. Make sure your sneakers have reflective strips (although you can skip the kind that have little lights that go off and on). Joggers and bike riders use these all the time and they are very effective in alerting a motorist to your presence. And if you live in an area with coyotes, raccoon and skunks, you might also consider carrying a large bell.

Copyright © 2007 Judith J. Wurtman, PhD, and Nina Frusztajer Marquis, MD

Authors
Judith J. Wurtman, PhD, has been recognized worldwide for decades of pioneering research into the relationship of food, mood, brain, and appetite. Dr. Wurtman received her PhD in cell biology from MIT and took additional training as an NIH Postdoctoral Fellow in nutrition/obesity. The author of five books for the general public, she has written more than 40 peer-reviewed articles for professional publications. She splits her time between Boston and Miami.

Nina Frusztajer Marquis, MD, received her master's degree in nutrition from Columbia University and her medical degree from George Washington University. Her articles on weight, stress, and lifestyle have appeared in numerous publications. With Judith Wurtman, she founded the Adara Weight Loss Centers in the Boston, Miami and San Francisco Bay Area, where she lives.

They are the authors of The Serotonin Power Diet: Use Your Brain’s Natural Chemistry to Cut Cravings, Curb Emotional Overeating, and Lose Weight. Published by Rodale. January 2007; $24.95US/$31.00CAN; 1-59486-346-6.

For more information, please visit www.serotoninpowerdiet.com