If you are looking for an easy and inexpensive way to stay healthy or lose weight, you need nothing more than your own two feet. Walking is an ideal form of exercise it’s free, and you can do it almost anytime and anywhere. Walking is also a great way to maintain a healthy weight or to shed unwanted weight.
The First Step: Good Shoes
Whether you walk outdoors, on a treadmill or at the local shopping centre, you will want to invest in a good pair of walking shoes. Walking shoes are designed to give you the flexibility, adequate support and the proper push off needed for walking. Everyone’s feet are different, but look for shoes that are light, flexible and immediately feel comfortable. Walking shoes should not require a “breaking in” period.
Setting the Pace
You can walk to maintain your health or as part of a weight-loss programme. To get moving, experts advise beginners to start with a 15 or 30 minute walk daily, adding five or 10 minutes to the walking session time per week. More specifically:
- To maintain your health, walk 30 minutes a day most days of the week at a ‘talking’ pace, which means you are able to carry on a conversation comfortably while walking.
- If you are walking for weight loss, walk 45 to 60 minutes a day at a medium to fast pace. In addition, do not skip more than two days per week.
- For aerobic and cardiovascular fitness, walk 20 minutes at a very fast pace (you should be breathing hard), three to four days a week.
After walking, gentle stretching can help keep your muscles from being sore. It is also wise to warm up before walking fast or going a long distance.
Cautions
Make sure to be safe while walking outside:
- Always walk on pavements.
- Be aware of traffic.
- Carry identification and your mobile phone in case of emergencies.
- In the evening hours, wear reflective gear and/or carry a torch in front of you.
Going the Distance
Once you get started, you will want to stay motivated. Consider finding a walking friend, joining a walking club or registering for a challenging walking event. Remember that you will not notice immediate physical changes to your body, but by adding walking and a healthy diet to your daily routine, it won’t be long before you look and feel better.
