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| Walking For Exercise
Education |
Walking As Exercise
Source: New York State Department of Health
You probably don't think of walking as exercise. Well, it can be depending on the pace and distance. If you walk at a brisk pace and on a regular schedule, the benefits can equal, or even outweigh, other more strenuous forms of exercise. So, don't think of walking as too easy to do you any good.
If done regularly, walking will relax you when you're tense, ease your minor aches and pains, and help you to maintain or lose weight. You'll find you wake up easier and work better throughout the day. To sum it all up, walking can help you to look good and feel good, to.
Sound too good to be true? Well, here are a few more reasons why people just like you are stepping out for a walk.
—You can do it anywhere.
—All you need are your feet.
—You can do it anytime - morning, noon or night.
—It's free.
—There are no yearly dues, just your own interest and a comfortable pair of shoes.
You're already a pro. There's no training involved. Almost anyone can do it. Whether you're 2 or 82, you're already doing it.
For walking to be considered a workout, you must move at a steady pace that's brisk enough to make your heart beat faster and cause you to breathe more deeply. When you walk at a fast pace, you strengthen your heart muscles. It becomes more efficient as it pumps blood and oxygen through your body.
To get the best results from walking, you should do it at least five times a week for a minimum of 30 minutes each time. That adds up to just 2 ½ hours of your time out of 168 hours in every week. (Of course, the more you walk, the better you'll feel). So put your best foot forward, and take a walk today.
Step #1 Be In The Know.
You already know how to walk. But are you aware of how you carry your body? Body posture does make a difference in your walking efficiency. Keep the following tips in mind: Hold your head erect. Keep your back straight. Point your toes straight ahead. Keep you abdomen flat. Swing your arms loosely at your sides. Land on your heel, an roll forward off the ball f your foot.
Step#2 Warm Ups, Too
It's important to so some warm-up exercises before you go out walking. That means bending and stretching your muscles. It only takes a few minutes, and it's worth it. Warm-ups increase blood circulation to the parts of the body that will be on the move. Try these exercises:
Wall Stretcher
Stand 3 feet from the wall, legs apart. Put your hands on the wall and lean forward, bending your arms but keeping your back straight.
Knee Pull
Lie flat on your back with legs straight and arms at your sides. Lock your arms around your legs just below the knees, and pull to chest, raising buttocks off the floor.
Reach For The Sky
Stand erect, feet shoulder-width apart and arms over head. Reach as high as possible. Keep your heels on the floor. (Hold for 10 seconds). Then, flex knees slightly and bend slowly from the waist; touch the floor between your feet. If you can't stretch this far, just reach down as far as possible. Hold each position for about 10 seconds, and repeat each exercise 3-5 times. You should be warm all over by now!
Step#3 Treat Your Feet
Take good care of your feet when you walk. Wear shoes that cushioned and provide support. But a pair of shoes with heavy soles, arch supports and uppers made of materials that "breathe".
Step#4 Out The Door
If you're a beginner, or haven't exercised in while awhile, try different walking speeds and distances. Determine what's best for you. Start out slowly and a t a comfortable pace. Then, increase your walking program gradually, over a period of weeks and months. Take long, easy strides, breathe deeply, and enjoy the outdoors.
Step#5 Feeling Alive
Don't go overboard when you walk. Slow down or stop if you get dizzy or have pain or nausea. Also, you should be able to carry on a conversation while walking. If you become breathless, you're going too fast.
Finally, don't compete with others. You're not in a race!. Make your walk a pleasant experience. Join in the fun, and make walking work for you!
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