With the increase in heart disease and obesity markedly rising in this country, starting a walking program is an easy, inexpensive way to get in shape, lose weight and create a lifelong positive habit.
Necessities
Invest in these before getting started:
- Good running or walking shoes. Comfort and arch support are the main things to look for in an exercise shoe. Customer service reps in stores specific to running (The Running Company can be found throughout the United States) will help shoppers find a shoe that caters to their particular foot needs (examples: pronation of the heel, low arch). Sales people in these specialty stores are almost always runners or walkers and are very helpful in recommending shoes.
- Comfortable clothing. Look For: light colors, reflective tape for night walking, waterproof to brave the elements.
- Consult a doctor before starting any exercise program.
Extras
These items are not necessary to get started but are fun to have:
- Music player
- A walking buddy
- Walking socks – many companies make walking specific socks that may help with blister control and moisture prevention
- Water holder – backpack styles with an internal water bladder are popular and more convenient than carrying a water bottle
- Pedometer - measure distance and steps
- A workout journal – keep track of distances walked, log minutes, whatever is the most motivating on a personal level
- Indoor treadmill – When the rain or snow is coming down outside a treadmill is a great investment
Before the Walk
Warm-up – start off slowly for the first 5 – 15 minutes then pick up the speed at a pace that can be maintained for the long-term. For the first few walks, just take it easy. Start off slow. If going around the block is challenging at first, then do that today, add to it tomorrow. Try to go a little further everyday.
Start with 15 minutes, build up to 1 hour. Fit walking in at every opportunity: lunch hours, parking the car at the far side of a parking lot, walking to errands on the weekends.
Walkers can add the challenge of interval training to their programs by combining periods of faster walking with recovery periods of slower paced walking. This will keep the workout interesting and continue to challenge the exerciser.
After Walking
Stretching isn’t necessary beforehand, but some leg stretches after the walk is over may help the muscles to relax and help the body cool down. Rehydrate with water as needed.
Fun Walking Activities
Volkswalking – Originated in Europe and can now be found all over the U.S., volkswalking or volksmarching is a non-competitive walking event. Walks are clearly marked, open to anyone interested and usually free of charge.
Race Walking – Many races are open to walkers. This is a great way to stay motivated through competition. Lengths vary from 5k to marathon events and are almost always well supported and well organized. Cost varies according to event.
Mapping – Using a map to figure out distances, plot a point to “visit” then track mileage until arrival. Some examples are: walking across a state, walking to visit a relative, walking across the country.
Why Walk
Walking is an easy, inexpensive way to start exercising, get in shape, or lose weight. It is so easily accessible it makes sense that it is one of the best ways to begin an exercise program. With no gym to visit or special equipment to buy (except for good shoes!), walking is a program that is great for everyone.
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