If you don’t have the money for a gym membership and aren’t in shape enough to do strenuous workouts, you can always walk. Walking is an ideal low impact exercise that has many health benefits.
Benefits of Walking
Most anyone can do it. Even if you’re significantly overweight, you can walk. You just have to start out slow, and then gradually increase your distance or speed.
It’s cheap. About all you need to invest in is a good pair of walking shoes. Select shoes designed for walking.
Walking is healthy. Not only does walking trim off your fat, but it works your heart and improves breathing. It’s especially valuable if you suffer from asthma or other breathing difficulties.
How Far and How Long
Don’t start out to walk a marathon. Take it easy at first, depending on your physical condition and abilities. For example, if you’re out of shape and haven’t walked much for years, start by walking down the block. Then, after feeling comfortable with that and needing more of challenge, walk a couple of blocks, extending your time to 15 to 20 minutes. Soon you’ll be able to increase your time to half an hour.
Losing Weight
Besides feeling better and having more energy, walking also helps to take off pounds. How many pounds you can lose depends on distance and speed.
If you use a treadmill to walk and don’t feel safe walking at fast speeds, you can just increase time and distance. On the other hand, if you’re strapped for time and feel confident walking fast, increase the speed. For example, start out slow, at 3 miles per hour. After a few days or weeks, gradually increase your speed. Don’t walk at the same speed the entire session, but do it in spurts.
Tips for Success
Have a plan. Don’t just start half-heartily, not knowing your goals. Before beginning your walking program, sit down and determine your goals by writing them down.
Keep a journal. Find a spiral notebook and record how far and how long you walk.
Wear a pedometer. Challenge yourself to increase the amount of steps you take each day.
Do stretching exercises. Before walking, spend five minutes to do stretching exercises. Although many walkers may be tempted to omit stretching, it helps to prevent stiffness as well as keep the range of motion in joints and muscles. A few muscles to stretch include hips, calves, shins and hamstrings. Be sure to hold each stretch for half a minute, taking slow breaths as you stretch. After walking, repeat your stretches.
Find a walking buddy or join a walking group. It’s easier when done with others. Besides having someone to keep you company, a walking buddy can motivate you to get out and walk those days you’re tempted not to do it. If you don’t know of anyone who’s available to walk, then go online for help. Thanks to sites such as “Connect with a Walking Buddy” you can sometimes find people in your area that want to walk with you. Even if you can’t find a walking buddy through cyberspace, you can find someone online who can motivate you through emails and message boards to meet your goals.
Most of all, determine to take more steps throughout your day, in addition to a walking program. For example, instead of finding a parking spot close to the mall, find one out of the way. You’ll be surprised how all those extra steps add up, burning more calories.
 |
