Feel Great in 2008 - Five top tips to get in shape without going to the gym
| Published: 14th February 2008 13:56 |
Feel Great in 2008 - Five top tips to get in shape without going to the gym
Walking is simple, easy, and just about anyone can do it. Some people are sceptical about many of its benefits, but there is no disputing the research. Walking at the right pace and with the right technique can reduce the risk of many diseases and painful conditions (see Note 3 below). Whether someone is completely new to fitness, wants to firm up, lose excess Christmas pounds, or just get fitter and healthier, walking is perfect.
Walking has few side effects and can be done by almost anyone, anywhere. Try these top five tips and start stepping into shape:
1. Invest in a good pedometer - studies show that individuals who wear a pedometer are significantly more physically active than those who don't.
2. Establish your average daily baseline - use your pedometer to record the number of steps you take per day for four days and work out your average steps per day (ideally you should include a weekend and work day to get a truer reflection of your weekly activity). During the first week you must match your baseline number of steps every day, then for the next 4 weeks, depending on how fit you are, add 500 or 1,000 steps to your baseline and match that new baseline each day. This approach gets you fitter gradually and helps you feel in control.
3. Establish your Optimum Walking PaceTM - this is the pace at which you feel slightly out of breath, feel you need to take off a layer of clothing and is most probably the pace you may walk at if you are late for a meeting but don't want to break into a run!
4. Fine Footwear - your footwear is the most important asset. Specialist shoes and boots are available for leisure, fitness, hill and mountain pursuits. Look for good support in your ankle and forefoot - comfort and support do matter.
5. Spread your steps - split your days into zones and aim for a certain number of steps in each three or four time zones. This stops you having to achieve a huge step target all in one go at the end of the day, plus challenges you to use walking as a form of travel and reduces your carbon footprint.
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