| If you want to lose weight, walking is one of the | | | | if the weather cools down. You may wish to take |
| best exercises there is. This may sound almost | | | | waterproof clothing with you if rain looks likely. If |
| too simple- is it possible to just walk the weight | | | | you are walking in mountainous terrain, be |
| off? It certainly is! Walking is a cardiovascular | | | | prepared as the weather can turn very quickly. If |
| exercise, so it will work your heart, lungs and | | | | it is hot, use sunscreen; even if it is cloudy you |
| muscles. It is also a great calorie burner- half an | | | | are still at risk of burning. |
| hour's brisk walking can burn off as much as 300 | | | | Always take water with you and drink often. |
| calories. | | | | Don't allow yourself to become thirsty as you will |
| Walking is great exercise and above all it's free- | | | | already be dehydrated. If you are going for a |
| no expensive gym membership required! It is a | | | | longer walk, you may want to take some healthy |
| low impact exercise, which means that your joints | | | | snacks with you, such as bananas or granola bars. |
| will be placed under a lot less stress than running. | | | | These can be carried in a small back pack or a |
| Walking can be fitted into your daily routine with | | | | pack which fits around your waist. |
| very little effort and needn't even feel like | | | | If you walk alone, avoid quieter, unlit areas at |
| exercise- leave the car at home and walk instead | | | | night, and make sure you always tell someone |
| for those short journeys. You will be doing the | | | | where you are going and how long you are likely |
| environment a favor too. | | | | to be. You may feel safer carrying a small alarm |
| Walking can be done either alone or with friends, | | | | and a torch, and it is a good idea to have your |
| and can even become a social event. The more | | | | cell phone with you at all times. |
| fun you can make it the better! You can go out | | | | As you become fitter, you may need to walk |
| for a walk any time and anywhere with very little | | | | faster to keep your heart rate up and burn fat. |
| preparation needed. | | | | Try varying your walking workouts for a bigger |
| If you are thinking about taking up walking to lose | | | | challenge; wear wrist weights and swing those |
| weight, it's a good idea to discuss it with your | | | | arms for a good arm muscle workout. Banish |
| doctor, especially if you haven't exercised for | | | | those bingo wings! Buy a step counter and aim to |
| some time. He may want to give you a check | | | | take at least 10,000 steps each day. Find some |
| over, especially if you have any existing health | | | | hills- walking uphill is fantastic for strengthening and |
| conditions. | | | | toning the legs. |
| It's better to start off gently and build up slowly; | | | | If you don't have anyone to walk with, try joining |
| don't try to walk miles and miles on your first | | | | a local walking group; you should make some |
| time out! Walk for a few minutes at a time initially | | | | friends to walk with. Or get a group of friends |
| and gradually build up to walking for half an hour | | | | together and start your own walking group! Use |
| at least three times a week. If you try to do too | | | | walking guides and maps covering your area to |
| much too soon you will only demoralize yourself | | | | add a bit of interest to your outings. |
| and can even risk injury, which would scupper | | | | It can be really miserable walking outside during |
| your walking plans. The ideal walking pace for fat | | | | bad weather or the dark, wet winter months. It |
| burning is one which makes your heart beat | | | | may be more convenient to use the treadmill at |
| faster and leaves you breathing harder, but you | | | | your local gym or even invest in your own |
| are still able to hold a conversation. | | | | machine to work out at home. If you do go out |
| You will need a proper pair of walking shoes or | | | | in bad weather or in the dark, wear bright or |
| cushioned trainers which will support you and | | | | reflective clothing so that you can be seen by |
| prevent injuries occurring. Your local sports store | | | | traffic and take extra care at road junctions. Stay |
| or trekking store should be able to advise you on | | | | safe! |
| a pair that's suitable for your needs. If you are | | | | Regular walking can improve heart and lung |
| planning to walk on rugged and rocky terrain, it is | | | | function and reduces the risk of developing |
| a good idea to invest in a good quality pair of | | | | diseases such as high blood pressure, high |
| walking boots with a chunky rubber sole and ankle | | | | cholesterol, osteoporosis and diabetes. Exercise |
| support. | | | | can also promote a healthy self esteem, and is a |
| Make sure that the clothing you wear is | | | | great stress buster. Walking regularly can improve |
| comfortable. Try wearing layers of clothing which | | | | your whole life as well as helping you to lose |
| can be removed if you become hot, and replaced | | | | weight. |