| What's so special about walking as an exercise? | | | | feels so good. It also increases your flexibility and |
| Frail old people who are barely able to move in | | | | tones your muscles. |
| nursing homes can walk. Babies walk. You do it in | | | | |
| the course of your everyday life. So why a guide | | | | No Expensive Equipment Needed! |
| for walking fitness? | | | | One thing you want to do is protect yourself. |
| It's in the Design | | | | More precisely, protect your feet. |
| The answer is that our bodies are designed to | | | | Proper shoes are important to protect your feet |
| walk. It's basic and fundamental. You do not need | | | | and give you a little extra spring in your step. |
| special equipment to walk. Just go out and do it. | | | | Walking shoes are also very comfortable. If you |
| Or grab your walking shoes and head out to the | | | | walk everyday, good shoes will wear out in a |
| mall, where you will probably see other "mall | | | | couple months. The wear should be on the |
| walkers". | | | | bottom of your shoes and not the upper portion |
| Treadmills are also a great way to get your | | | | of your shoes. |
| walking exercise done. You can walk while you | | | | How Far, How Fast? |
| watch your favorite TV show. Most treadmills | | | | So how do you know how far you've walked? |
| have variable speeds and inclines, even built in | | | | Get an inexpensive pedometer. A pedometer |
| programs, which tell you how many calories, you | | | | counts off your steps during your walk. That is |
| are building. A brisk walk on the treadmill can burn | | | | especially good when you are slowly increasing |
| 400 or more calories. | | | | your walks daily. You can also keep track of the |
| Exercises like jogging, tennis, and other exercises | | | | amount of steps in your daily life. The more you |
| are often hard on our joints as we age. Walking is | | | | move, the better. You might find yourself parking |
| a low impact exercise. That means it does not | | | | a block or two away from where you are going |
| injure or wear out your knees and other joints as | | | | to increase the number of steps. |
| you walk. | | | | If you're a (former) couch potato who wants to |
| Walking to Lose Weight | | | | get walking, good for you! Start out slow -- if you |
| Walking burns calories. It varies according to your | | | | can only make it five minutes, that's OK. You can |
| speed and whether you swing your arms or | | | | gradually add time and speed until you can walk a |
| "power walk". However, taking a regular walk | | | | mile in 15 minutes. Once you've made it to that |
| each day will burn calories and eventually lead to | | | | goal, try 2 miles in 30 minutes. |
| better fitness and weight loss. Don't forget to | | | | Here's another piece of "equipment" that's totally |
| drink extra water! So put those walking shoes on | | | | optional. An iPod or MP3 with your favorite |
| and get out there and start walking. | | | | up-beat songs also helps you enjoy your exercise |
| It is a good idea to stretch your muscles before | | | | and makes the time and miles go by so much |
| you begin your walk. Proper stretching will help | | | | faster! |
| prevent soreness. You also need a warm up. This | | | | Is the weather where you are too hot ot too |
| can be as simple as just starting with a slow pace | | | | cold (or wet or snowy or...)? You don't have an |
| for a few minutes before you increase the time | | | | excuse any more -- you can even walk at home! |
| and intensity of your pace. You also can warm up | | | | There are lots of DVDs out these days that pace |
| by walking in place or just moving around a little. | | | | and time you, so you know you are getting a |
| After your walk, cool down slowly by reducing | | | | good workout. |
| your pace. Then repeat the gentle stretching. It | | | | Start today, put on those shoes and get busy! |