Regardless of your age or fitness level, physical activity will improve your health. The easiest and most popular form of exercise is walking. Walking is:
- Universal. Almost anyone can do it. And you don't need lessons to learn. If you think about it, you'll probably discover you already walk quite a bit. People walk for any number of reasons: pleasure, stress reduction, solitude, transportation, and fitness.
- Accessible. You can walk anywhere: sidewalks, trails, roads, fields, parks, or shopping malls. All you have to do is get out of bed, and you're walking.
- Convenient. You can walk any time, day or night. And when other sports are rained out, you can always don raingear and keep on walking. It's not necessary to walk with a team or a partner. You can go walking whenever you have time.
- Economical (free, even!). You don't have to pay club dues, or buy expensive sports equipment. The only requirement is a pair of sturdy, lightweight, comfortable shoes with cushioned soles, a good arch, and heel support. Any loose fitting clothing will do. In cold weather, wear layers. Be sure to wear a hat or cap.
Ready, Set, Walk!
If you want to begin a serious walking program here are a few things to consider:
- If you haven't been exercising, start slowly. Most physicians recommend annual exams if you're age 40 or older. If you have high blood pressure or other health problems, check with your healthcare provider before beginning an exercise program.
- Drink water before and after your walk. If you walk more than 15 minutes, or if it's hot, bring water along and sip while you walk.
- Hold your head erect, and keep your abdomen flat. Stand up straight when walking on level ground. Lean forward slightly when walking up or down hills, or at a very rapid pace.
- Look ahead, not down at the ground – although be careful not to trip over obstacles or cracked sidewalks.
- Swing your arms, with your elbows bent.
- Land on the heel of your foot, and roll forward to drive off the ball of your foot. Walking only on the ball of your foot, or walking flat-footed can cause fatigue and soreness.
- Breathe easily and deeply.
- Take long, easy strides, and walk as fast as feels comfortable. You should be able to carry on a conversation while walking. If you're too breathless to talk, you're going too fast.
- Slow down a few minutes before you finish. This is your "cool down" period.
- Gently stretch after walking.
Although the recommendation is to begin walking 15 to 20 minutes at least four times a week, you might find that either too easy or too tiring. Adjust your time and pace accordingly.
You might be shocked at how out of condition you are. Don't be discouraged if you are only able to walk two or three minutes. You can build up your stamina. Some experts say it takes a month of reconditioning to make up for each year of physical inactivity.
If you're able to walk three minutes, do that; rest; then walk another two or three minutes until you're fatigued. As your condition improves, you should gradually increase your time and pace. Your goal should be to get to the place where you can comfortably walk three miles in 45 minutes. But there's no hurry in getting there.
A Word About Shoes
The only "special equipment" you'll need is a good pair of shoes. Any shoes that are comfortable, provide support, and don't cause blisters will do, but here are some suggestions to help you make your selection:
- Training-model running shoes (with heavy soles) are good walking shoes. So are some of the lighter trail and hiking boots, or any casual shoes with heavy rubber or crepe rubber soles.
- Make sure your walking shoes have good arch supports. In addition, the heel should be elevated one-half to three-quarters of an inch above the ball of your foot.
- Buy shoes with uppers made of materials that breathe, such as leather or nylon mesh.
- Exercise makes your feet swell. So does being on your feet throughout the day. Go shopping for shoes in the evening, when your feet are larger.
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