AboutScott Demaree Expertise I can answer questions about training, physiology, nutrition, technique, equipment and injury prevention. My background is not medical, so I will not be able to answer detailed questions about injury treatment. However, during 30 years of endurance exercise I have had a few injuries so I feel qualified to talk about things that have worked for me and others.
Experience I have been a long distance runner since 1978 and took up racewalking in 1982. More recently, I have worked as a certified personal trainer helping people with a wide range of exercise needs. Last year, I coached several people to successfully finish the Breast Cancer 3-Day Walk in Dallas (60 miles in three days).
Organizations American College of Sports Medicine, American Council on Exercise, National Science Teachers Association
Publications Journal articles associated with my graduate work with me as the primary author were published in the Journal of Nutrition, Acta Physiologica Scandanavica. Additionally, I co-authored the chapter on exercise metabolism in ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription, 4th Edition. Finally. I co-authored a book for beginning marathon runners (Marathoning 101).
Education/Credentials I have recent Master's degrees in Exercise Science from Wichita State University and Nutrition from Texas A&M University.
Awards and Honors I won national championships in the 1986 100-Kilometer Racewalk and the 1989 24-Hour Run.
Expert: Scott Demaree Date: 7/18/2008 Subject: distance
Question I'm 54 years old already what distance and number of days a week should i walk? thanks
Answer Age has little to do with becoming healthier through walking. Only those with heavily doctor-supervised illnesses must take special precautions.
However, everyone starting an exercise program should proceed slowly to avoid overdoing it at first. The quickest way to get burned out or injured is to try to do too much, too soon. So to start with, try to do less exercise than you feel capable of. The time to really push yourself is later on, after you have achieved a level of conditioning.
Depending on your weight and general health, you may have to start off very low. But here is the suggestion: if you CAN walk a mile at one time, you might start with a half mile EVERY day. Then over several weeks you can slowly increase this to one mile every day. Ultimately, for good health benefits, you want to reach 2+ miles every day. But take your time getting there.
How fast should you walk? Walk at a comfortable pace, which allows you to hold a conversation without gasping. You should find this will get faster as you get in better shape.
Other things to consider: eat more fruits and vegetables, less partially hydrogenated vegetable oils, and get good shoes. Go to a reputable running specialty store and have them fit you in running shoes. Then, keep track, and replace them when you have totaled 500 miles or so.
