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Articles
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Walk for Your Life
Brisk walking is a simple, inexpensive, and convenient means of incorporating physical activity into your daily life. Anyone can do it, it can be done almost anywhere, everyone can benefit from it, and it requires no special training or equipment other than a pair of comfortable, well-designed walking shoes.
You should aim for the following:
- 3 - 6 sessions per week
- 30 - 60 minutes each session
- Each session should consist of a warm-up, a brisk walk, and a cool down period.
Warm-Up
Walk slowly for 5 minutes to gradually increase your heart rate. Then do gentle muscle stretches.
Brisk Walk
Good form is essential. Keep your shoulders relaxed and your head held high in line with your spine. Tighten your stomach for optimal lower-back support. A full stride is best with heel-to-toe landing. Your breathing should be deep, smooth, and rhythmic.
Cool Down
During the last 5 minutes of your brisk walk, ease your heart rate and breathing back to normal by gradually slowing your pace. Cooling down is easier on your heart than stopping abruptly and it helps you avoid injuries. End your walk by stretching all your major muscle groups. Ease into the stretch and hold for 20 to 30 seconds. Be careful not to bounce or hold your breath.
** Before you begin any exercise program, you should discuss it with your health care provider. **
Beginners: When starting out, take the time to develop proper walking techniques. Pay special attention to the warm-up and cool-down periods. Try to walk 3 to 6 times a week.
Intermediate: Incorporate arm movements into your walk to get a full body workout.
Advanced: Along with arm movements, add light weights, such as soup cans, to step your walk up a notch. Pay close attention to your posture to get the maximum effect.
Consider the following when developing your walking program:
Time of Day
There is no "perfect" time of day for everyone to walk, but there may be a perfect time for you. When can you fit a walk into your schedule? Is there a particular time of day that you feel more energetic? What is the weather like at a particular time? Take these things into consideration.
What You Wear
Above all, keep it comfortable. Wear good walking shoes with thick, flexible soles and strong arch support. If you'll be walking outside, layer your clothing so you can adjust to changing temperatures.
Where You Walk
Choose a location that is safe and well lit. For outdoor walking, select a place with a smooth surface that does not interfere with traffic. For indoor walking, try a track at a local school or walk at your local shopping mall - some malls open early for this very purpose.
Additional Walking Tips
- Record the days, amount of time, and distance you walk to keep track of your progress.
- Drink plenty of water before, during, and after your walks.
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