Walk your way to fitness
| Published: 1st July 2008 19:15 |
You don't need a lot of money, expensive gym membership or fancy equipment to start getting fit and losing weight. In fact you don't even need that much time to spare - just open your front door and start walking.
If you would like to incorporate more exercise into your daily routine but think you don't have enough time, money, or are simply too tired, walking is the ideal solution. There are many benefits to this often overlooked activity. It costs nothing, you can do it anywhere, with anyone, you can go at your own pace and you can start doing it right away regardless of your age or fitness level. So what are you waiting for?
Initially, you may find having a set schedule very helpful while you establish your walking routine. For the first three weeks set aside a definite time each day for your walking programme. Write the schedule in your diary or daily planner and don't let anything come between you and your daily walk.
However, if you are new to exercise, begin your new fitness walking programme slowly. Start with a daily 10-minute walk at a moderate pace before increasing to a 20-minute walk. By the end of your first week of walking you should be able to comfortably with 20 minutes.
During your second week, increase your distance and your pace. At the end of 14 days you should be walking for 30 minutes and you'll be surprised at how much ground you can cover.
When you enter your third week, you may consider introducing a few hills or stairs into your daily walk. At the end of this time you'll have established your walking pattern, you should be feeling much more energetic and start noticing some weight loss, especially if you've modified your eating habits as well.
You can now continue your fitness programme by walking at a smart pace for about 45 minutes at least three times a week. Before too long you will begin to notice the benefits to your health and weight.
Beginning a walking programme not only helps you reduce your weight and your risk of coronary heart disease, but it also helps to increase your bone density, reduce stress and benefit the joints. On top of this, it keeps you active, increases mental alertness, boosts your energy levels and improves your overall well-being.
Walking off the weight may be just what the doctor ordered, but remember to consult your GP before beginning this or any other exercise programme, especially if you are overweight and haven't exercised on a regular basis for some time.
Tips to get walking:
- When you drive to the supermarket, don't try to find the nearest parking space. Park as far away as you can and walk into the store.
- Don't email your co-worker down the hall - walk over and talk to them in person.
- Start a new habit of taking a walk, no matter how small, every day.
- Always take the stairs rather than a lift.
- Walk with a family member or a friend to encourage and support each other.
