Fitness Walking - Tips and Advice for Beginners

You lead a very busy life. You run a lot of
errands - in your car. And you have little time to
exercise you body. If this sounds like you,
believe it or not you`re sedentary - you spend
a lot of time sitting down. And folks who don`t
exercise just don`t live as long as those who do.

The good news is that you don`t have to join a
gym or buy a bike to become more fit. You can
significantly improve your health - and keep your
mind and body young - simply by doing something
you learned as a kid: walking.

Just follow this simple step plan, and you`ll be
strolling down the road to better health.

# Get approval: If you haven`t exercise in a
while or have never walked for exercise, see a
doctor for a checkup and tell him/her about your
plans to begin a walking program.


# Draft a contract: To help you focus on your
goal - and then stick with it - write up a document
that states what you wan to accomplish. Include
when, where, how long and how often you`ll walk.
As you reach your goals, reward yourself with a
healthful treat such as a new pair of walking shoes.


# Choose good shoes: Walking may be the cheapest
form of transportation, but it`s not free. To
avoid injury and enhance enjoyment, you`ll need
to invest in a good pair of walking shoes. While
almost any type of athletic shoes will work, you
may want to try those made specifically for walking.


# Warm up: Stretching your muscles before walking
will decrease your risk of injuring them. Then
get your legs and body primed for action by
walking slowly for a few minutes.


# Take is easy and slow: At first, try walking
for 5 - to 10 minutes. Do this every day for a
week to get your muscles and feet accustomed
to the exercise. During the second week of your
walking program, take several 5 - to 10 minutes
walk throughout the day. This is less likely to
leave you with sore muscles or blister than if
you take one long walk.


Each week after that, gradually increase the
amount of time you walk until you`re walking
at least 30 to 40 minutes total per day, no fewer
than three times a week.


# Perfect your posture: When you walk, stand tall,
relax your shoulders and let your arms swing
naturally. Keep your pelvis tucked forward so your
lower back remains as straight as possible.


# Chart your course: When you begin your program,
walk at the same time and in the same place every
day, if possible. This will help get you into the habit
of walking. After a few weeks, you can vary your
route. If you`re walking at night, carry a flashlight
and wear light-colored or reflective clothing.


# Cool down: At the end of your walk, slow
your pace and wind down. Then follow the same
stretching routine you used for warming up.


# Keep an exercise journal: To track your progress,
write down how far and how long you walked
each day. You can also add inspiring quotes or
jot down what you saw or how you felt while walking.


# Listen to your body: When you first begin your
walking program, you may experience some fatigue
or find that you`re breathing harder or that your
heart`s pumping faster than usual. These changes
simply mean that your body is adjusting to your
new exercise routine. However, if you experience
any pain, stop exercising and see your doctor.
Above all, walking should be pain-free and fun.


READY, SET, WALK!