| You want to try walking for exercise? | | | | keep on walking until you reach your destination. |
| Good idea! Walking is an excellent starting point if | | | | A good time period is 2 -5 minutes per session, |
| you haven't done any kind of exercise before. | | | | 3-4 times per week. |
| It's low-impact yet can deliver powerful results. | | | | You'll definitely increase your time period, from |
| Even a slow walk can help to alleviate your | | | | week to week. |
| stress, improve your sleep, keep your weight | | | | 5. Increase Your Time |
| under control, reduce your cholesterol levels, | | | | With each walk, try to increase your walking time |
| stabilize your blood pressure and promote a | | | | by 30 seconds to 1 minute until you can sustain a |
| healthy heart. | | | | 10-minute walk. Don't feel bad if you can't walk |
| Let's get down to a beginner's must know basics | | | | longer distance than the previous day's |
| on walking exercise. | | | | achievement. |
| 1. Start Slow | | | | Just focus on your goal and keep working at it |
| If you've never exercised before or have not | | | | until you get it. |
| been exercising for a long time, you gotto start | | | | After you've achieved and can sustain 10 minutes |
| out slow and walk only a short distance. | | | | of walking, aim to increase your time by 5 |
| 2. Find A Good Place To Walk | | | | minutes each week. |
| Tracks are excellent places to walk on. | | | | 6. Speed And Difficulty |
| Parks too. | | | | Once you can walk 45 minutes per session, get |
| Or you can walk round your block, your garden | | | | on to walk with speed and difficulty. |
| or an open field, if it's in good condition and you | | | | Try walk on more difficult terrains such as walk |
| like it. | | | | on city streets which have different contours and |
| 3. Make It Easy First | | | | elevations like uphill, downhill, curves and slopes. |
| Begin your first walk with an easy kind of do. You | | | | These are good training to increase difficulty. |
| want to be sure that no matter how far you've | | | | For speed, walk faster to cover more miles in |
| walked from your starting point, you're able to | | | | same time period. Instead of doing 6 miles in 30 |
| get back there. | | | | minutes, do 7 miles in the same time period. |
| You don't have to bother too much about how | | | | 7. Interval Training |
| far you walk. At this juncture, what matters to | | | | Walk fast for 1 to 2 minutes, then slow back to |
| you is that you walk for a longer period of time. | | | | your normal pace for 2 minutes. Then fast, then |
| Quicker and longer distance walk will come later. | | | | slow. Add an interval in each session of walking |
| 4. Time Yourself | | | | until you can do it for the whole duration of your |
| Determine how many minutes you want to walk. | | | | walking session (including rest time). As you pick |
| Choose a time period you can make good and | | | | up the tempo and you're stronger, reduce your |
| don't fuss about how short the time period is. Just | | | | rest time until it's down to 1 minute or less. |