Take an every day activity and add a little speed and a little duration and you’ve got fitness walking. Everyone can benefit from walking! Not only is it a great cardio work out, it burns fat and calories, improves circulation and muscle tone, and can help prevent osteoporosis, respiratory ailments and more. It is also an ideal exercise for diabetics who need to both control blood sugar and keep an eye on circulation.
Getting started is easy!
The first step in any new exercise routine is to consult your physician for a check-up to make sure it is safe for you to exercise and to what level of exertion. You don’t want to over do it, so it is better to be safe than sorry.
Shoes! Shoes! Shoes! With so many walking shoes on the market, how do you know what to look for?
Several things to consider when looking for new shoes:
1. Do the shoes have slip-resistant soles and good treads?
2. Is there a good support for your arches?
3. Is the heel well cushioned to absorb the impact of your steps?
4. Do the shoes fit your feet snuggly and give adequate toe room?
Buy your shoes from a store where the sales people know about the shoes they sell. Just because a shoe is fancy and very expensive does not mean that it is meant for walking. Ask questions and expect satisfactory answers.
Try the shoes on in the store and walk around for a few minutes. Try standing on your toes, jumping up and down and bending down. This will help you determine whether or not the shoes will pinch your feet or rub the back of your heels.
Warming up to walking.
Always take a few minutes to warm up before you head out for a walk. Stretching your legs and your back will help get you ready for your walk and help prevent any muscle strains or aches. Surprisingly many people do not bother to stretch before a walk because they do not see it as strenuous exercise. Remember – walking is an aerobic activity involving your entire body. You need to warm up!
Try gentle stretches such as bending and touching your toes, squats, hip rotations, swinging your arms over your head slowly, arching your back and so on – all in an effort to warm up the muscles you are about to use on your walk.
Walking might just be one of the greatest exercises we can do for free! You can walk alone or you can invite a friend or your mate to walk with you. Walking with someone gives you the chance to share a laugh and some fond memories, work out a problem, or simply talk about the world around you. Before you know it, you’ve walked a long way and feel great! Time sure does fly when you’re having fun!
Many people will agree that taking a brisk walk after work can help burn off the tension from a stressful day. Swinging your arms and taking in deep breaths while enjoying the fresh outdoor air will help clear your mind and keep your body in better shape. When you are in better shape it is easier to manage stress physically. Extra bad day at work? Walk it out! Stepping outside and walking faster while talking out your problems in your head (or out loud!) is just as good as using a punching bag when times get tough. Why not put on a portable tape recorder and some good music or a book on tape? Singing along the walking path will do wonders for your stress, not to mention your body.
It’s time to make room, world! Get out on that path and leave the rest of the day behind you – step by step by step!
