How effective of a workout is long distance walking?

The Benefits of the Long Walk for the Body:

•Improves aerobic capacity for more efficient oxygen intake •You’ll become a hybrid, burning different fuels (including fat) more efficiently •You’ll learn to master your ChiWalking skills •Your body will learn to be more relaxed, the benefit of which is immeasurable •You’ll become a master of your body, and be able to accomplish any goal you set for yourself
The Benefits of the Long Walk for the Mind

•Your will learn to focus and relax your mind •You can enjoy yourself and your surroundings •You will learn patience as you walk longer distances •You’ll learn to use your mind to overcome adversity •You’ll become a master of your mind, and be able to accomplish any goal you set for yourself

It’s important to do your long walk at a slower speeds for good reason. Generally speaking, anytime you walk for longer than thirty minutes, your body begins burning it’s stored fuel in a different way. Instead of being fueled primarily by glycogen (which is a quick-burning, fight-or-flight fuel) your body “learns” to burn the slower-burning fat contained in your muscle fibers and become rather stingy with burning your stored glycogen. It’s like your body takes on the qualities of a hybrid car which burns a combination of stored fuel (electricity) and gasoline. In the case of your body, you’re burning a mix of fat (stored fuel) and glycogen instead of burning mostly glycogen (gasoline).

Here is How to Make the Most of Your Long Walk:

•Spend the day before hydrating. Drink lots of water all day so your body is well hydrated when you head out on your long walk. •Avoid any activities that will over tire your legs. •Eat a good carbohydrate meal the night before. No protein or spicy foods. Keep it simple and clean-burning. There’s nothing worse than having distress in your lower digestive tract when you’re out there on the road. •Plan your route. Know where you are going to go. Decide whether you will walk a loop or an out and back. •Let someone know where you are going and roughly what time to expect you back. •Clothes and equipment: This is a good time to learn to carry a pack or belt for fluids. You don’t want to cut a walk short due to dehydration. Also, if you start your walk in the early morning, be aware that the day may warm up quite a bit while you are out there, so choose your clothes with those thoughts in mind. It may feel like long sleeves and tights when you wake up but after a few minutes of walking you might wish you had on lighter gear.
•On the morning of your walk, spend a little extra time doing your ChiWalking body looseners followed by the Grounding Stance and get yourself as relaxed as you possibly can. There’s no need to bring along any tension here.

Things to Keep You Focused While You’re Out There on Your walk:

•Set the countdown timer on your watch to beep every 10 minutes to remind you to check in with your posture, your ChiWalking technique, your level of relaxation and to drink a mouthful of water. •Practice your ChiWalking skills. Pick two or three things to work on throughout your walk. •Let your mind and body get into the consistent rhythm of your cadence. It can be very relaxing and meditative. Just watching your footsteps keeps you in the moment and takes your mind off of how far you’ve come or how far you’re going. It brings you back into the present moment which knocks out any chance of boredom and builds patience (which we could all use more of).