Get Ready
A walking program is simple to start. All you need are
comfortable clothes and shoes. Layer loose clothing, keeping in
mind that exercise elevates the body's temperature. Shoes
specifically designed for walking are best.
Every workout should begin with a brief warm-up and a few
simple stretches. Walk around the house or in place for a few
minutes to get the blood flowing to the muscles before you
attempt to stretch them. Although walking primarily works the
major muscles of the legs, don't forget to stretch your back,
shoulders and arms. This will help to loosen up any tension you
may be carrying and make your walk more enjoyable as well as
more effective.
Get Moving
Beginning walkers can make their workouts less strenuous by
limiting how fast and far they walk. Keep in mind the following:
1. Walk short distances. Begin with a five-minute stroll and
gradually increase your distance.
2. Forget about speed. Walk at a comfortable pace. Focus on
good posture, keeping your head lifted and shoulders relaxed.
3. Swing your arms naturally, and breathe deeply. If you
can't catch your breath, slow down or avoid hills.
4. Be sure you can talk while walking. If you can't converse,
you are walking too fast.
Get Fit!
Walking is one fitness activity that allows you numerous
options. Once you have reached a point where you can walk a few
miles with relative ease, you can start to vary the intensity.
Walking hills, in addition to increasing your cardiovascular
endurance, is a great way to tone the legs. Concentrate on
lengthening your stride or increasing your speed. And don't
forget to reward yourself after each workout with a few minutes
of relaxing stretches to help prevent sore muscles.
Listening to lively music while you walk is also a great way
to energize your workout. But if you wear headphones, keep the
volume down and watch out for traffic that you may not hear.
Keep track of your progress. Many experts recommend that you
walk a minimum of 20 minutes a day. But there are no hard and
fast rules. Fit walking into your schedule whenever you can.
That may mean two 10-minute walks each day, or even hour-long
walks two to three times a week. The best schedule is one that
keeps you walking and keeps you fit!
