Things You'll Need:
- Walking shoes
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Step 1
Bring along a walking buddy. Not only will you have company while you walk, but he can help keep you motivated.
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Step 2
Start out slowly. Don't push yourself too hard at first. Take slow strides for about 5 minutes to warm up. Then walk for 10 minutes. Add 5 more minutes each time you walk, working your way up to 30 minutes.
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Step 3
Keep your back straight and your arms swinging loosely at your sides. Hold your head up and look forward. Do not walk looking down. Tighten your abdominal muscles and buttocks with your shoulders down and back. Allow yourself to fall into a relaxed stride.
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Step 4
Pace yourself appropriately, taking brisk and steady steps. Always push off with your toes, landing on your heel. Increase speed and distance gradually. You should be walking fast enough to get your heart pumping. Take smaller (not longer) steps to walk faster.
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Step 5
Slow your pace if you get out of breath. You may be breathing harder; however, you are walking too fast if you are gasping for air. Your breathing should be natural, so you are easily able to talk as you walk.
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Step 6
Cool down with a leisurely stroll. If you stop walking too suddenly, your blood pressure can drop quickly, making you feel light-headed or dizzy.
