| Walking for fitness: | | | | week. After you become comfortable with this |
| Walking has numerous health benefits and is a | | | | routine you can gradually work your way up to |
| low-impact exercise. Walking is one of the most | | | | 30 to 60 minutes of walking on a daily basis. |
| natural forms of exercise. Walking is a low-impact | | | | · Monitor the intensity of your workout. As |
| gentle exercise that can lead you into a higher | | | | you're walking it is important you monitor your |
| level of fitness and health. Here are more reasons | | | | workout by checking your heart rate. Knowing |
| why walking is good for you, and how to get | | | | your heart rate allows you to increasing intensity |
| started with a walking program. | | | | to maximize your workout or slowdown to avoid |
| Benefits of walking: Walking just like any other | | | | overdoing it. To find out if you're exercising within |
| exercise, can help you achieve a number of | | | | the range of your target heart rate. Stop walking |
| important health benefits. Here are some of the | | | | for a few moments and check your pulse rate |
| ways walking can help you: | | | | manually at your wrist or at your neck. The other |
| - Walking can help lower your blood pressure | | | | option is to wear an electronic device that displays |
| - Walking reduces your risk of managed type two | | | | your heart rate. |
| diabetes | | | | · Use proper posture while walking. Walking is a |
| - walking helps maintain weight loss | | | | great exercise because it's so simple to do but |
| - Walking can improve your mood | | | | using the correct posture and movement is |
| - Walking can help you stay strong and fit | | | | essential. |
| - Walking can help you lower your (LDL) | | | | Stay motivated for success, track your progress |
| cholesterol (the "bad" cholesterol) | | | | and set goals. Walking even only a modest |
| - Walking and help you raise your (HDL) | | | | amount provides a tremendous health benefit. |
| cholesterol (the "good" cholesterol) | | | | One of the best ways to achieve the maximum |
| Things to do to help avoid injury: Take time to | | | | benefit of walking is to work your way up to 30 |
| avoid un-necessary injuries, such as muscle pain | | | | to 60 minutes a day within your target heart rate |
| and blisters on your feet. | | | | zone. To achieve the benefits of walking it is best |
| How to dress: It is best to wear good walking | | | | to set goals, track your progress and stay |
| shoes, and comfortable protective clothing. | | | | motivated. Do not forget to set realistic goals for |
| Remember that if you are walking outside in his | | | | yourself. If in the beginning if your goal is 2 hours |
| best where loose fitting comfortable clothing | | | | a day 365 days a year, you are most probably |
| appropriate for the weather conditions that you're | | | | setting yourself up for failure. Remember to set |
| walking in. It is also best to wear bright colors or | | | | goals that are realistic for yourself such as 30 |
| reflective tape after dark so that motorist can | | | | minutes a day five days a week. Keep in mind |
| see you. | | | | the hardest part is just getting started. Just do it. |
| Warming up | | | | Start slowly and build up. |
| Spend about 5 minutes walking slowly to warm | | | | Stay motivated |
| up your muscles. You can walk in place if you | | | | One of the hardest parts of starting any exercise |
| want increase your pase until you feel warm. | | | | routine is staying motivated. Remember the |
| After warming up it is important to stretch your | | | | health benefits of exercise and that over time |
| muscles before walking. Include the calf muscle, | | | | you are likely to feel invigorated and more |
| quadriceps, hamstring and side stretch. | | | | motivated. |
| Just as important as warming up is also important | | | | · Vary your routine. Plan several different |
| cool down after each walking session. This allows | | | | walking routes for variety. If you're walking alone |
| you to reduce the stress on your hear and | | | | be sure to tell someone which route you're taking. |
| mussels, end each walking session by walking | | | | · Make it fun. If you do not like walking alone, |
| slowly for about 5 minutes. Then, repeat your | | | | invite your spouse, partner, friend or neighbor to |
| stretches. | | | | join you. You may also purchase a treadmill or join |
| As you start walking it is also important to focus | | | | a health club. |
| on the basics. | | | | Oftentimes things may come up to keep you |
| · Start slow and easy. If you are an experienced | | | | from sticking to a regular walking program. Do not |
| walker, continue doing what you have been doing. | | | | be discouraged or too hard on yourself when this |
| If you are not used to walking or have been | | | | happens. Just remember to schedule time in your |
| inactive entirely, it is best to star slow and easy. | | | | day to reach a higher level of fitness and improve |
| In the beginning walk only as fast as far as you | | | | your health. |
| feel comfortable with. It does not matter if you | | | | Set realistic goals you'll be glad you started. Taking |
| can only walk for a few minutes let that be a | | | | the first step toward physical fitness can be the |
| baseline for your walkin program. As an example | | | | most difficult step to take. Just remember with |
| in the beginning you may only walk 5 to 10 | | | | every step that you take toward your goal is one |
| minutes and slowly build up to 15 minutes twice a | | | | step closer to better health. |