Health and Fitness Tip
Low risk and easy to start, walking has proved its health benefits in numerous studies. A classic eight-year study of 13,000 people conducted at the Institute for Aerobics Research under the direction of Dr. Steven Blair found that those who walked the equivalent of 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised. A regular walking program can help:
- Reduce blood cholesterol
- Lower blood pressure
- Increase cardiovascular endurance
- Boost bone strength
- Burn calories and keep weight down
Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don’t forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable, as well as more effective.
Get Moving
Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep the following in mind:
- Walk short distances—Begin with a five-minute stroll and gradually increase your distance.
- Forget about speed—Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.
- Swing your arms naturally—Breathe deeply. If you can’t catch your breath, slow down or avoid hills.
- Be sure that you can talk while walking—If you can’t converse, you are walking too fast.
Additional Resources
American Heart Association:
www.americanheart.org
www.americanheart.org
www.americanheart.org
www.americanheart.org WebMD—The Basics: Walking for Fitness and Fun: www.webmd.com/fitness-exercise/guide/walking-for-exercise
Mayo Clinic—Walking for Fitness: www.mayoclinic.com/health/walking/HQ01612
