Walking for fitness:
Walking has numerous health benefits and is a low-impact exercise. Walking is one of the most natural forms of exercise. Walking is a low-impact gentle exercise that can lead you into a higher level of fitness and health. Here are more reasons why walking is good for you, and how to get started with a walking program.
Benefits of walking: Walking just like any other exercise, can help you achieve a number of important health benefits. Here are some of the ways walking can help you:
Walking can help lower your blood pressure
Walking reduces your risk of managed type two diabetes
walking helps maintain weight loss
Walking can improve your mood
Walking can help you stay strong and fit
Walking can help you lower your (LDL) cholesterol (the "bad" cholesterol)
Walking and help you raise your (HDL) cholesterol (the "good" cholesterol)
Things to do to help avoid injury: Take time to avoid un-necessary injuries, such as muscle pain and blisters on your feet.
How to dress: It is best to wear good walking shoes, and comfortable protective clothing. Remember that if you are walking outside in his best where loose fitting comfortable clothing appropriate for the weather conditions that you're walking in. It is also best to wear bright colors or reflective tape after dark so that motorist can see you.
Warming up
Spend about 5 minutes walking slowly to warm up your muscles. You can walk in place if you want increase your pase until you feel warm. After warming up it is important to stretch your muscles before walking. Include the calf muscle, quadriceps, hamstring and side stretch.
Just as important as warming up is also important cool down after each walking session. This allows you to reduce the stress on your hear and mussels, end each walking session by walking slowly for about 5 minutes. Then, repeat your stretches.
As you start walking it is also important to focus on the basics.
· Start slow and easy. If you are an experienced walker, continue doing what you have been doing. If you are not used to walking or have been inactive entirely, it is best to star slow and easy. In the beginning walk only as fast as far as you feel comfortable with. It does not matter if you can only walk for a few minutes let that be a baseline for your walkin program. As an example in the beginning you may only walk 5 to 10 minutes and slowly build up to 15 minutes twice a week. After you become comfortable with this routine you can gradually work your way up to 30 to 60 minutes of walking on a daily basis.
· Monitor the intensity of your workout. As you're walking it is important you monitor your workout by checking your heart rate. Knowing your heart rate allows you to increasing intensity to maximize your workout or slowdown to avoid overdoing it. To find out if you're exercising within the range of your target heart rate. Stop walking for a few moments and check your pulse rate manually at your wrist or at your neck. The other option is to wear an electronic device that displays your heart rate.
· Use proper posture while walking. Walking is a great exercise because it's so simple to do but using the correct posture and movement is essential.
Stay motivated for success, track your progress and set goals. Walking even only a modest amount provides a tremendous health benefit. One of the best ways to achieve the maximum benefit of walking is to work your way up to 30 to 60 minutes a day within your target heart rate zone. To achieve the benefits of walking it is best to set goals, track your progress and stay motivated. Do not forget to set realistic goals for yourself. If in the beginning if your goal is 2 hours a day 365 days a year, you are most probably setting yourself up for failure. Remember to set goals that are realistic for yourself such as 30 minutes a day five days a week. Keep in mind the hardest part is just getting started. Just do it. Start slowly and build up.
Stay motivated
One of the hardest parts of starting any exercise routine is staying motivated. Remember the health benefits of exercise and that over time you are likely to feel invigorated and more motivated.
· Vary your routine. Plan several different walking routes for variety. If you're walking alone be sure to tell someone which route you're taking.
· Make it fun. If you do not like walking alone, invite your spouse, partner, friend or neighbor to join you. You may also purchase a treadmill or join a health club.
Oftentimes things may come up to keep you from sticking to a regular walking program. Do not be discouraged or too hard on yourself when this happens. Just remember to schedule time in your day to reach a higher level of fitness and improve your health.
Set realistic goals you'll be glad you started. Taking the first step toward physical fitness can be the most difficult step to take. Just remember with every step that you take toward your goal is one step closer to better health.
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