One particular eight-year study that included 13,000 people found that daily 30 minute walks greatly lowers risk of premature death when compared to people who rarely exercise.
Other Benefits of Walking Include:
• Lower blood pressure
• Increase in cardiovascular condition
• Reduced blood cholesterol
• Calorie burning and weight loss –yippee!
• Increase in bone strength
Getting Started
Never before was a fitness program so low maintenance to start—no fancy clothes, shoes or equipment necessary. All you need are a pair of comfortable shoes, clothes that are easy to move in and a bottle of water.
Before you begin your walk it is a good idea to perform a short warm up and stretching routine. This doesn’t have to be anything complicated—a walk around the house and a few simple stretches will do just fine. The key here is to warm and loosen your muscles to keep them safe from injury.
The Basics
Keep the following pointers in mind as you set out on your inaugural walk:
1. Set Small Goals: Don’t pressure yourself into walking around the entire block just because you know your neighbor goes that far. The fact is that it will take awhile for your endurance to build, so take baby steps! Start with a simple 5 minute stroll, and increase your walking time from there.
2. Be Comfortable: Whoa—this isn’t a race! Take your first few walks at a leisurely pace. Remember, this is a new activity for your body, so take it easy. Walk at a pace that feels comfortable, and focus on perfecting your posture with head lifted and shoulders back.
3. Breathe: As you walk be sure to breathe deeply. If you find yourself huffing and puffing—slow down. Your body needs plenty of oxygen to propel you along, so focus on your breathing.
4. Enjoy...How about these great outdoors? Beautiful, isn’t it? The birds are chirping, flowers are blooming and fresh air fills your lungs.
Walking is a great way to enjoy nature while getting a great workout. Don’t be afraid to have a little fun!
Your Fitness Solution
Don’t believe the common misconception that walking is only effective for beginners—with a few small changes in speed and intensity you can dramatically increase the challenge level of your walking workout. When your daily walk becomes a piece of cake add a hill to your route, or increase your total walking time.
Most experts recommend that you walk at least 30 minutes each day for optimal results. Fit your daily walks in before breakfast, on your lunch break or after dinner. Any time is the perfect time to improve your health and fitness level by taking a walk.
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