How To Start A Walking Program
You don't need special equipment, a gym membership or a partner.
But you do need the right shoes
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Why Walk?
- All you need are your two legs.
- You don't have to get special equipment or a gym membership or even a partner, though walking with a friend has some benefits.
- Walking can help you lose body fat & improve your joint health, circulation, bone density,
sleep cycle, blood pressure & mood.
Set Goals
- Make sure your goal is realistic when you first start.
- If 20 minutes every day leaves you exhausted & sore, try 10 minutes on alternate days.
- Raise it by 2 to 5 minutes each week as you build up your fitness.
- Once you hit your goal for minutes per session, then you can start to add more days.
- After that, if you want a more challenging workout, increase your speed or find a route
with more hills.
Put It on the Schedule
- Are you an early riser who wakes up ready to move?
- Plan your walk first thing in the morning.
- If evenings are better, write down the time on your calendar & let others know you're busy.
- Better yet, make a regular appointment with a friend so it's harder to skip.
- If you plan to walk to work, set your schedule so you get to the job on time.
- Remember, you might need a few minutes to cool down or change clothes once you get
there.
Get Going!
- It doesn't take much to improve your health with walking.
- About 150 minutes a week should do it.
- That's about 30 minutes a day, 5 days a week.
- If you need to start with way less than that, don't worry.
- Even 5 minutes a day is better than none.
- If you want to do more than 30 minutes, great!
- Just work up to it slowly & talk to your doctor if you have an illness or don't know if you're healthy enough for exercise.
Walk With Others
- It's a good chance to connect with friends & loved ones.
- Every walk then has the potential to turn into a pleasant social occasion.
- Plus, you're less likely to cancel when someone's made specific plans to spend time with
you. - If you can find a willing partner, you might try a regular date to meet up for a walk daily,
weekly or whatever works best for the two of you.
Your Dog Can Help
- If your walking buddy has 4 legs & lots of fur, that's OK, too!
- Dogs can be especially helpful.
- People who own them & take them for regular walks are more likely to hit minimum goals like 150 minutes a week of moderate exercise.
- Plus, how can you resist those pleading, puppy-dog, 'It's-time-for-a-walk' eyes when you're
lying on the couch?
Get the Right Shoes
- What makes a good walking shoe?
- Decent padding, material that breathes, is water resistance & flexibility from heel to toe
are part of it. - But the most important thing is fit.
- Your shoes should be loose enough so that you can wiggle your toes with ease, but snug enough to keep your foot from sliding around.
- If they rub & form calluses or corns, they're too tight.
All the Right Stuff
- Your clothes should be loose, comfortable, & breathable.
- If it's cold, you might try layers you can remove as you get warmer.
- You'll need rain gear if the weather looks iffy, as well as a hat, sunglasses & sunscreen to protect you from the sun in winter, too.
- Your cell phone, a useful way to track distance, might also need rain protection.
- Charge it up before your walk in case you need it for a map or an emergency.
Weave Walking Into Your Day
-
Think about the places you often go, like the coffee shop, post office or the hardware
store. - Then think to yourself: Could I walk? If it's far, maybe you could walk to the subway or
bus stop. - Park at the far end of the grocery store parking lot.
- Another idea: Plan a 'walking meeting' at work instead of a sitting one.
- If you pay attention, there are lots of places to work some extra steps into your day.
Make an Alternate Plan
- There are many reasons to skip a walk, like bad weather, a long workday or low energy.
- But if you make exercise a priority, you're more likely find a way to fit it in.
- No time to walk before work today?
- Get out on your lunch break instead.
- Too rainy or cold to walk outside?
- Try walking at the local mall.
- Did your friend cancel if so go solo.
- And if you miss a day, have a plan to make up for it over the course of the week.
Keep Track
- There are all kinds of gadgets & apps that can tell you how far you go each day in steps or miles.
- Some might even tell you how many calories you've burned.
- An app on your phone might be the easiest to use, but there are other small digital devices
that do the same thing & even a mechanical one called a pedometer that counts steps.
Drink Water
- You sweat more when you exercise, which means you lose water more quickly.
- When water levels get too low (dehydration) you might feel tired, nauseated, dizzy
or confused. - You might not notice the sweat you lose if the air is cool.
- Top off your tank with a couple of extra cups in the hours before you head out for a walk.
- Consider bringing some with you if it's really hot outside or you're going a long way.
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