Can Math Improve Your Walking?

Written by Judy Bortman

What can be better for your mood, your productivity and overall well-being than walking?  It’s free, flexible, easy to do, non-polluting and a great way to get out and about. 

All walking is beneficial - whether it’s part of your daily routine, a component of your commute or how you and the kids occasionally get to school.  Walking is the most commonly reported physical activity by U.S. adults according to government data released in August 2012.

As personal technology tools proliferate, I’ve noticed that the spontaneous act of “going for a walk” has increasingly been associated with mathematics and calculations that measure speed, distance and performance.  Despite the fact that math ranked low on my list of favorite school subjects, I admit the idea of walking metrics intrigued me. Is it human nature to be competitive?

I decided to find out how many steps I walk on a “typical” day.  I really had no idea but finding out was easy.  I went to my miscellaneous kitchen drawer and found the pedometer that I received at a local health fair.  At the start of a weekday morning I affixed it to my waistband, reset it to zero and headed out the door.

Checking my pedometer at work several hours later revealed that I had already amassed hundreds of steps.  What reinforcement!  Knowing how many steps I had logged incented me to walk even more.  That started me thinking, if I substituted walking for driving, even short distances, I’d rapidly increase my daily steps and reap the benefits.

Why 10,000 steps?

Logging more steps became self-motivating; a private challenge between me and my pedometer. I recalled a number of media articles touting the value of walking 10,000 steps per day. I knew that should be my goal, but why?   Where did 10,000 steps come from? Was it mathematically based?  Could I walk that far in one day?

It turns out that 10,000 steps is the proper balance of caloric intake and physical activity to maintain a healthy body based on research released in 1965 by Y. Hatano from Japan. Twenty years later his research was accepted and Y. Hatano joined with family members to begin marketing the manpo-kei (meaning “10,000 steps meter”), the world’s first device invented to measure the steps of walking.  So even in its history, the pedometer has a connection to 10,000 steps. Ah!  What a Yoda-like insight and great bit of trivia to share with fellow walkers.

At a recent event on the health and economic benefits of walking, I met Mike Schatzki, a walking enthusiast known as The Recovering Couch Potato. Mike had been classified as “out of shape” after a mid-life fitness assessment; it was his personal wake-up call.  Mike decided to get himself fit and has been helping others do the same by providing free, motivational walking programs. 

As a walking advocate Mike regularly logs 10,000 steps per day. He explained that most people walk about 4,000 steps in the normal course of the day which burns about 200 calories.  Getting fit requires burning 300 more calories per day or 6,000 additional steps.  More credence for walking the magic number of 10,000 steps!
 

Why 150 minutes?

Another math metric is walking 150 minutes per week of moderate intensity aerobic activity. Why 150 minutes?  In August 2012 The Centers for Disease Control and Prevention (CDC) published a study to assess whether Americans can achieve the recommended moderate aerobic activity guideline by walking.  The study confirmed that we can by walking 150 minutes per week.  Another math metric for walking!

Measuring how long you walk is even easier that counting steps.  No equipment is required.  Just glance at a clock or your watch at the start and conclusion of your walk. 

Getting to the Magic Number

The good news is that our steps add up and there are many ways to reach the weekly goal of 150 minutes per week.  All steps walked during routine activities around the house or office, during exercise and walking instead of driving count toward your weekly total of 150 minutes per week. 

If you routinely walking 30 minutes a day, five days per week, you can take multiple walks that total 30 minutes and still achieve the desired daily goal.  For example, take three ten minute walks during the day around your neighborhood, takes the stairs instead of the elevator in your office, add up steps while shopping or by taking a break at work during lunch or mid-afternoon.  You can even amass bonus steps by taking a longer walk during the weekend. 


If you need a little extra motivation to put on your walking shoes and head out the door, you may be inspired as I am by a recent, catchy tune called The Walker by Fitz and The Tantrums. Recently I logged 502 steps by power-walking to its upbeat rhythm. Check it out and let me know if you log more steps while walking to it. You’ll probably feel invigorated afterward just as I did. The tempo is perfect for an aerobic walk that gets you closer to the magic number.

Back to School: Fall into Safety

Written by Laura Cerutti

As summer is on its way out, you may be finding your commute falling back into its natural rhythm as autumn creeps in. When June rolled around and schools were let out for the summer, I noticed a significant change in my morning commute to work. The local roads were drastically clearer, the familiar lineup of cars outside the middle school I pass every morning disappeared, and the crossing guard that stops traffic as soon as I approach her crosswalk (I swear she’s trying to make me late) was missing from her usual post. No frantic parents. No children walking or biking. No school buses.

Just like the students, my regular commute went on summer break between June and September. I found myself being able to breeze down the local roads with ease and even started to catch few extra minutes of sleep than I usually would, being that I was able to leave a little later. But I knew this would be short-lived because morning commutes go through seasonal changes of their own that coincide with the school calendar. As soon as the temperature heats up and school is let out in June, the local roads are noticeably clearer and more manageable, but when September rolls around it is right back to the usual hustle and bustle.

Now that this year’s summer break has come to an end, 55 million children across the United States are heading back to school and it is that time of year where school zone back-ups, crossing guards, and school buses reclaim the road. All road users are feeling the “back to school blues” in some way with 20 to 30 percent of morning rush hour traffic attributed to kids being driven to school.  This additional traffic was absent just a few weeks ago and is now back in full swing.

If you pass a school on your commute, like I do, you are probably familiar with the commotion that occurs around school zones. Parents make bold driving maneuvers trying to get a prime pick-up/drop-off spot, cumbersome school buses try to make their exit out of narrow school driveways and on to busy streets, and children are making their way on foot to or from school grounds. You may be in a rush to get to work or you may be a parent trying get your kids in class before the late bell, but after being spoiled by the relaxed roads of summer break, it is time for all road users to get back into their regular groove and exercise extra caution now that school is back in session.

It is true that only 13-14 percent of school-age children walk or bike the full way to school compared to past generations where 50% walked/biked in 1969. But that doesn’t mean children are riding in cars or school buses 100% of their trip to and from school. Kids are still taking to the streets and sidewalks on foot to meet a parent at pick-up time or boarding a school bus in the morning.

The times right before and after school hours are the most dangerous time of day for young people walking. Children ages 10 to 17 years old are one of the most vulnerable pedestrian populations because children are harder to see, are less predictable and lack proper judgment for determining safety. That being said, drivers need to take personal measures to drive safely especially when traveling close to schools or along bus routes.

Think about it. Have you ever overslept one morning and rushed out the door to get caught up in traffic around a school zone or stuck behind a stop-and-go school bus? We all know the feeling you get when you are running late. Anxiety builds with every minute as the time on the clock ticks closer to your start time. Some people take some risky measures to make sure they keep moving and arrive on time by speeding and not giving their undivided attention to the road.  Some drivers may even try to get around a stopped school bus.

The chances of a crash increases when drivers are drowsy, rushing, and/or distracted. A video report from NBC News states that there has been a sudden surge in dangerous driving in school zones or around school buses and every year 100 children are killed and 25,000 are injured in collisions while getting to and from school. The video shows two separate instances (of many reported cases) where drivers failed to stop for school buses and nearly hit children and distracted or careless driving is to blame.

You would think it would be impossible to miss a big yellow school bus stopped in the middle of the road with flashing lights but in 2013 two million more drivers passed school bus stop signs compared to 2011. School buses are the safest form of school transportation, but students are most likely to be hurt stepping on or off the bus. The areas 10 feet around a school bus, especially in front or on the sides of buses, are considered “danger zones” where impatient or distracted drivers are most likely to strike a child pedestrian.

All 50 states have made it illegal to pass a school bus that is loading or unloading students and in New Jersey all vehicles must come to a complete stop 25 feet away from a stopped school bus. This goes for both sides of a two lane road with no physical barrier. Drivers must remain stopped until the road is clear of students and the bus’s flashing lights have turned off. If caught violating this law, NJ drivers are subject to a $100 fine and five points on their driver’s license.

School zones are designed to be safe zones for children with crossing guards, crosswalks and a 25 MPH speed limit.  With schools back in session, motorists must make a conscious effort to travel with extra care to ensure a safe environment in the areas where children travel. This could mean leaving a few minutes earlier, eliminating all distractions, and remaining vigilant to students and school buses. If you are a parent, talk to your children about how they can travel safely to and from school with these tips from the National Safety Council.

A Walking Lifestyle: Reaping the Benefits

Written by Judy Bortman 

Putting one foot in front of the other is a simple act that gets you from place to place.  We’re learning that walking is so much more. It’s a lifestyle.

The CDC (United States Centers for Disease Control and Prevention) recommends 150 minutes per week of moderate walking.  Their research has shown that walking has a positive impact on the quality and longevity of your life.  Walking:
• Reduces stress
• Helps you sleep better
• Improves your mood, memory, learning ability and concentration
• Lowers the risk of chronic disease
• Lowers blood pressure, reduces cholesterol and strengthens bones
• Contributes to longevity
• Walking instead of driving reduces pollutants going into the air
• And it’s free transportation!

For whatever the speed or purpose, why do you walk?  Why should you walk? What is a “walking lifestyle?” Would you really reap benefits from being more ambulatory?

The Walking Gait Cycle

First and foremost walking is a way to get from place to place - for a purpose or as recreation.  Whether you’re going from the living room to the kitchen, getting from your car to the front door of your office or from your house to the corner bus station, walking is how people (who are physically able) get around. Walking for exercise, relaxation or a social stroll all contribute to a walking lifestyle.

Why Walk?

Personally I really like to walk and enjoy going for walks that suit my schedule and energy level of the day. Some days walking is a peaceful escape, a time to unwind, a chance to think or problem solve or just appreciate my surroundings.  Other days it’s a flexible way to exercise and enjoy being outside.

I imagine if you asked ten people why they walk, you’d get ten answers. I decided to do just that and polled friends, relatives and co-workers asking why they walked. Just as I expected, their replies were a cross section of reasons:

• It makes me feel good.
• I walk my dog.
• I like to be outside in nice weather.
• It’s exercise and a great way to get places a short distance away         instead of driving.
• It’s a habit.
• It’s a hobby.
• It’s my preferred way to get around in winter when the roads         aren’t conducive to driving.
• It’s like moving meditation.
• It’s a relaxing way to do errands especially after work; I park the         car and don’t deal with rush hour traffic.
• It makes me forget about time and things on my to-do list.
• It’s an easy way to stay fit.
• It’s free.
• It’s portable. I take short walks during lunch hour and feel         energized during the afternoon.
• It’s a great way to get around transit-friendly cities while on         vacation or business travel.

A poll among Americans conducted by Christopher Fleury for Kaiser Permanente and GFK in 2013 reveals the body, mind and heart motivations for people to walk.

Walkability - The New Metric

The term “walkability” is a measure of how friendly an area is for walking.  Streets that include features such as wide sidewalks, clearly marked pedestrian crossings and good lighting enable pedestrians to share the road with bicycle riders and motorists in a safe and accessible manner. They’re called “walkable streets.”

You can even measure the walkability of the street where you live or work at Walk Score and get a commute report to see options for getting around that neighborhood by car, bus, bike and foot.   The higher the walk score number, the more you are able to walk to work, shops, services, recreation or connect to transit.

Illustration from Walkonomics.org, a British-based company that rates the  walkability of streets and plans to do so for every street in the world.

Last fall I attended the first national conference on walking conducted by America Walks in conjunction with Kaiser Permanente. Leading walking proponents, urban planners, physicians and public health officials from across the United States gathered to grow the walking community and share their research on how walking benefits wellness and stimulates the economy in walkable towns and businesses.

The mission of America Walks is to make American cities and communities walkable places where people can and want to walk.  Their information and resources for growing “walkability” are available at http://www.AmericaWalks.org.

Attendees at the America Walks Conference “walked their talk”by taking the stairs rather than the escalators between meeting sessions and conducting a mid-morning “walking meeting.”

              

Walking to and at Work

In northwest New Jersey, a walking commute is the exception, rather than the rule.  However, there is a way to have a commute “hybrid” by incorporating walking into your trip to and from work.

Whether you drive, take the bus or train or ride a bicycle to work, sooner or later you’ll be walking from the parking lot or transit station to get to your office.  Walking for even part or of your commute helps reduce traffic congestion which in turn helps the air you breathe while walking. You’ll soon feel the benefits of taking more steps and doing less driving.

Consider adding a few more steps to your day by parking your car a little farther from your office building entrance, taking the stairs instead of the elevator and getting in a short walk before lunch or as a mid-afternoon break.  Walking for even ten minutes during the day can help you feel more alert and ultimately be more productive.  It burns calories, too.

Charles Dickens took a walking break every afternoon at 2pm.

Charles Dickens, perhaps the greatest of the Victorian novelists, was a man of strict routine.  Every day, Dickens would write from 9a.m. to 2p.m.  After that, he would put his work away and go out for a long walk. “If I couldn’t walk fast and far, I should just explode and perish,” Dickens wrote.

According to engineering professor Barbara Oakley, author of the new book, A Mind for Numbers: How to Excel at Math and Science (Even If You Flunked Algebra), Dickens knew how to make his brain function at a very high level. And for this, Dickens’ walks were just as important as his writing sessions.

Credited to Chris Mooney.  From his podcast at Inquiring Minds 

Walking to School

In 1960, nearly 60% of students in grades K-8 in the United States walked or biked to school.  Today, only 11% are walking or biking.  This staggering statistic is being addressed, in part, by free Safe Routes to School (SRTS) programs implemented by Transportation Management Associations, like TransOptions, in a growing number of walking-savvy municipalities and school districts.

Initiating walking as a mode of transportation to school benefits the students, their parents, their schools and their communities:
• Children are noted to be alert upon arrival at school and more         focused in the classroom.
• Students improve in the classroom and even improve their         attendance record.
• Children learn to navigate their neighborhood and meet their         neighbors.
• Lines of traffic near schools are reduced meaning less congestion,         improved air quality and a safer walking/biking environment.
• Bus transport costs may be reduced.
• An easy opportunity for children to be physically active each day.         Increasing walking/biking as part of daily life can help reduce         obesity and instill lifelong, healthier habits.

Environmental Benefits of Walking

Walking is inherently important to human health; it also benefits the health of our ecosystems. Walking doesn’t generate air pollution or produce chemicals.

Idling cars create ground level ozone which is known to be an irritant to those with respiratory illnesses like asthma; it also has a negative impact on native plant life.

By walking instead of driving, there are fewer vehicles on the road and less traffic congestion which in turn decrease pollution from ground level ozone.

Walk for Longevity

The first moment that a child takes his or her first steps is a lifetime benchmark. Prince George recently took his first steps and his photo, sans parents holding his hands, got global media attention. He’s achieved a milestone.

Prince George taking his first steps

Walking is a benchmark for seniors, too.  It helps them stay physically agile, mentally alert and contributes to their overall longevity.  Seniors who have made walking part of their lifestyle are better equipped to remain independent when they’re no longer able to drive; they can walk to errands and appointments or to get to public transit. The growing number of seniors is swelling the ranks of walkers as 8,000 baby boomers in the United States turn age 65 every day from now until 2030.

Brooklyn Borough President Eric Adams is already “taking steps” to make his borough walkable and safe
for seniors.  Two-hundred-and-two people aged 65 and up were killed by cars in Brooklyn between 2003 and 2012, according to a study conducted by the Tri-State Transportation Campaign.

Borough President Adams is addressing this growing concern. He has proposed a new plan to move school crossing guards from their normal posts to intersections near nursing homes and senior centers while the school kids are in class. I imagine it’s just a matter of time before this concept is replicated in more towns nationwide.

A Quality of Life Elixir

Walking just 30 minutes per day for five days a week (a total of 150 minutes per week) sustains a walking program and enhances your well-being.  What’s even better is that the thirty minutes of walking can be done throughout the day and still be just as effective.

Try walking 10 minutes during your lunch hour, 10 minutes after work and park a little farther out in the parking lot for errands or appointments.  Without much effort you can complete 30 minutes of daily walking.

Take a few moments, right NOW and follow Dickens’ advice.  Get up.  Go for a walk, even for five minutes.  It’s free and you’ll feel good.  That’s a winning combination!