Walking is something you learned to do while still in diapers. It’s one of the best fitness activities out there. It’s cheap – all you need are your feet (and a good pair of walking shoes). Just about anyone can do it. If you struggled with any of the following conditions or situations, it’s probably wise to see your doctor before you embark on a walking program of any kind.
- Have you been sedentary for one year of more?
- Are you over 65 – and don’t currently exercise?
- Have you been diagnosed with heart disease, diabetes or other serious medical conditions?
- Do you often feel faint and/or have dizzy spells?
- Are you pregnant?
Begin slow. Start with a five minute salk out and back. Once that walk becomes easy for you, increase your walk time by five minute intervals until you build up to about an hour of total walk time 5-7 days a week. Most experts suggest that, for maximum fitness benefits, people walk at least 10,000 steps a day. That’s about the equivalent of five miles for most folks.
Before you get scared, remember that you’re building up to it slowly and that includes not just the walling you do for fitness. This is your total daily step count. The best way to keep track of your steps is by using a pedometer. At first, you may be shocked at how many (or how few) steps you actually take in a day. That’s okay – don’t panic. You can easily increase your steps by employing a fitness walking plan like we’ve discussed above. You can also make smaller changes such as:
- Parking your car further away when you go anywhere.
- Walking your dog.
- Getting up to change the channel instead of using the remote.
- Taking the stairs instead of the elevator.
- Window shopping around the mall.
It’s also important to note that studies show that people who wear a pedometer wall more than those who don’t. Decent and reliable pedometers are available for as little as $20.00.
There are so many benefits to walking. It’s good for your bones, your brain, your heart and your mood. The activity can also reduce the risk of certain types of cancers. Just one 30 minute session, three times a week can significantly improve your cardiorespiratory fitness.
Of course, if you want more of a challenge to your walk, you can find it. There’s more than one way to walk. Some of the more intense awlking disciplines are:
- Bush Walking
- Race Walking (aka speed walking)
- Hill Walking (aka fell walking)
- Volksmarching
- Nordic walking (aka ski walking)
You can customize your walking program to fit your needs. If you don’t want to go outside to walk, you can do mall walking, as previously mentioned, or purchase a treadmill and walk in your own home. There’s also some great walking videos on the market like Leslie Sansone’s Walk Away the Pounds series that will rev up your walking workout and help you get back on the road to fitness.
For more great walking tips, .
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