How to Start a Walking Exercise Program

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By writer7
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walking exercise program

There is no need to feel the burn or workout to exhaustion to get a good aerobic workout. All most exercisers need is about 20 or 30 minutes at a moderate pace to get the full benefits of an aerobic workout. And walking is a great aerobic workout. Here is how to get started.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

Walking Shoes
Place to Walk
Comfy Clothes

Step 1

First determine how long to exercise. Plan about 20 to 30 minutes if you are a beginner. And plan the walking route. Is it in a park, city streets, suburban walkways, country roads? Outline how far to walk before turning around and walking back towards home base.
Step 2

Wear loose fitting clothing and sturdy walking shoes. And don't forget to warm up before starting the walk. This is very important part of the walking program. This serves to warm the body up, and gets the heart pumping, and stretches out muscles. And decreases chances of getting cramps.
Step 3

Start at a slow pace. Walk for ten minutes at a slow pace. This gives the body a chance to completely warm up.
Step 4

Now that the your heart is pumping and the body is completely warmed up pick up the walking pace. Walk at a moderate speed that does not put too much stress on your body. Continue the pace for ten minutes.
Step 5

Next is the cool down pace. Slow the walking pace down. Continue to walk at this slow pace for 10 minutes. Take long smooth strides. And breath in and out normally. The cool down is an important part of the walking program. Cooling down gives the body time to readjust and for the heart beat to return to normal.
Step 6

At the end of the walk always do a few basic stretching exercises to reduce cramping in the muscles.
Step 7

Keep a journal to record your walking activity. Days walked and how far walked. Try to cover a larger walking distance and increase the time walked once you improve stamina.