How to Exercise Through Walking

A regular walking regimen can help lower your blood pressure and cholesterol, increase bone density, burn calories and make your heart happy. And you already know how to do it.

Instructions

Difficulty: Easy

Things You’ll Need:

• Portable CD Players
• Sunscreen
• Walking Shoes
• Sunglasses
• Notebooks

1. Visit a store that sells walking shoes and try on as many as you can. Wear the socks you will wear on a walk, and pick the shoes that feel most comfortable and offer a lot of support. Aside from shoes, you can wear almost any kind of clothing that is not binding or chafing.
2. Walk for 5 minutes at a relaxed, easy pace.
3. Stretch the calf muscles, hamstrings, hip flexors and quadriceps. Also stretch your shoulders, arms and back.
4. Pick up the pace for the next 10 to 30 minutes. If you are a beginning exerciser, start with 10 minutes; more experienced exercisers can start with 30 minutes.
5. Move the arms in opposition to the legs, and swing them loosely at your sides.
6. Pick a pace that feels comfortable - you should be able to talk while you are walking.
7. Keep your head up and relax your shoulders.
8. Breathe deeply. If it is getting hard to talk or catch your breath, just slow down a bit.
9. Start with three sessions per week and work up to five days a week.
10. Add 5 minutes to each workout as your fitness improves. The sky's the limit: If you can walk for 90 minutes, go for it.
11. Stretch the major muscles at the end of each walk, particularly the calves and hamstrings.

Tips & Warnings

• If you cannot fit in one long session, try to fit in a few short sessions throughout the day.
• Music can be really fun to listen to, particularly on a long walk. For safety reasons, keep the volume low enough to hear traffic and other noises around you.
• Find a walking buddy - nothing helps more with motivation.
• Keep a log of your progress so you can look back at it and feel accomplished.
• Drink plenty of water.
• Wear a billed hat, sunglasses and sunscreen.
• If you are new to walking, please consult your physician before beginning an exercise program. This advice is not intended to substitute for that of a physician, physical therapist or personal trainer.