Walk yourself fitter
| Published: 6th February 2008 08:57 |
Walk yourself fitter
Walking has to be just about the best form of exercise - it is an ideal way to get fit, you don't need any special equipment, you can do it anywhere anytime and, best of all, it's FREE!
Walking reduces your risk of:
- anxiety
- arthritis
- stress
- strokes
- diabetes
- osteoporosis
- bowel cancer
- high blood pressure
- Alzheimer's disease
- coronary heart disease
Walking has the additional benefits of improving stamina, energy levels, weight control and life expectancy. Basically, walking makes you live longer! 
How about a stroll to get started? Try incorporating some walking into your daily routine - get off the bus a few stops earlier, walk to the shops rather than take the car, or if you do have to drive, park a little further away, take the stairs rather than the lift or escalator.
To get maximum benefit out of your new routine, walk for 30 minutes, five days a week, or break it down into 3 ten minute walks if you find it easier. However fast you go, you will be doing yourself good and once you have established a routine, try and pick up your pace - brisk is better!
How will you know if you are walking fast enough?
- your heart will be beating faster than normal, but not racing
- your breathing will be deeper than usual, but you will still be able to talk properly
- you will experience a warm, glowing feeling
Here is our suggested healthy walking plan:
- Week 1: two 10 minute walks, three days a week
- Weeks 2-3: two 15 minute walks, four days a week
- Week 4: two 15 minute walks, five days a week
- Weeks 5-9: one 30 minute walk, five days a week
- Week 10 and onwards: walk briskly for 30 minutes, five times a week
Here are some websites to encourage you to put your best foot forward!
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