
Walking is one of the easiest ways to exercise. You can do it almost anywhere and at any time. Walking is also inexpensive. All you need is a pair of walking shoes (sneakers).
Walking will:
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Give you more energy
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Make you feel good
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Help you to relax
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Reduce stress
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Help you sleep better
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Tone your muscles
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Help control your appetite
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Increase the number of calories your body uses
Answer the following questions before you begin a walking program:
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Has your doctor ever told you that you have heart trouble?
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When you exercise, do you have pains in your chest or on your left side (neck, shoulder or arm)?
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Do you often feel faint or have dizzy spells?
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Do you feel extremely breathless after mild activity?
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Has your doctor told you that you have high blood pressure?
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Has your doctor told you that you have bone or joint problems, like arthritis, that could get worse if you exercise?
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Are you over 50 years old and not used to a lot of exercise?
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Do you have a condition or physical reason not mentioned here that might interfere with an exercise program?
If you answered yes to any of these questions, please check with your doctor before starting a walking program or other forms of exercise.
How to start a Walking Program:
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Leave time in your busy schedule to follow a walking program that will work for you
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Choose a safe place to walk
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Find a partner or group of people to walk with you
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Wear shoes with proper arch support, a firm heel, and thick flexible soles that will cushion your feet and absorb shock. Before you buy a new pair, be sure to walk in them in the store
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Wear clothes that will keep you dry and comfortable like synthetic fabrics that absorb sweat and remove it from your skin
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Walk at least three times a week
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Start gradually to avoid stiff muscles and joints
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Over several weeks, begin walking faster and for longer periods of time
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Set goals and rewards for yourself
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Keep track of your progress with a Walking Journal
Think of your walk in three parts:
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Warm up by walking slowly for 5 minutes
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Walk for 30 minutes increasing your speed gradually
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Cool down by walking slowly again for 5 minutes