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.

Difficulty: Easy

Instructions

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.

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on 6/30/2006 To make the most of your walking, follow these simple guidelines:
- Walking should be brisk - enough to make you feel slightly out of breath.
- Allow your arms to swing freely, remembering to bend them gently at the elbow.
- Resist the temptation to take longer strides - instead take smaller, quicker steps.
- Walk tall.
- Control your breathing - take full breaths and exhale completely.
- When walking uphill, lean into the hill and take smaller steps.
- If you feel pain or dizziness, slow down or stop.

on 11/22/2005 If you live in an area that is prone to extremely cold winters (like I do), then walking outside year round is simply not an option. One way to get around this is to go to your local mall. Often times, the mall is open several hours before its shops are and it's a quiet, safe place to walk. Plus, you can window shop if you get bored.

on 11/22/2005 I find that it helps to make walking part of a daily (or semi-daily) schedule. For example, I walk home from work a few days a week (I get a ride to work because I don't drive). The walk is about 40 minutes of varying terrain and since I'm going directly home, I don't mind working up a little sweat by speeding it up a little. On days when I have a lot of free time, I'll walk my errands...I'll walk to the supermarket to pick up some cereal or something.

on 11/22/2005 Walking poles are a great way to maximize the benefits of walking. Makes walking a true total body exercise. You can easily burn 40% more calories. Strengthens arms, abs and back. Helps maintain bone density. To learn more, check out www.walkingpoles.com

on 11/22/2005 Join a free local volkswalk club. You can earn medals or patches. The clubs go to different areas of your state and you can meet and make many new friends. There are different ratings for beginner walkers to experienced walkers.