Have you ever stopped to think how much walking you do every day? We take dozens of little walking trips just to do errands and daily chores. Walking in the moonlight can energize the spirit and add pleasure to our quality of life.
Walking can also improve fitness and trim your body. Take a brisk 30 to 40 minute walk at least three days a week. Aerobic walking increases the efficiency of your heart and lungs, lowers blood pressure and resting heart rate, relieves stress, raises metabolism, improves muscle tone, and improves the health of the bones. If your pace is too slow, however, you will not get the aerobic benefits.
If you are out of shape, overweight, or older, begin your exercise program with walking, not jogging. Keep your pace slow at first, then gradually increase the speed of walking. You need to exercise gently and then rest, exercise gently and rest, over and over. Gradually you will get fitter and your resting heart rate will decrease. Then your body will be ready to begin jogging, not before. If your goal is to lose fat, exercise for long periods of brisk walking. Duration and frequency are key factors.
If you walk at a fast pace over long distances, you need to wear good shoes with adequate cushioning. This is especially important for overweight walkers. Walking ought to be comfortable. If your knees and hip joints are constantly uncomfortable at a brisk walking pace, you may do better with hiking, bicycling, or even jogging.
Sudden demands on your muscles, like running up stairs, pedaling a bike, or lifting a heavy weight, may cause the muscles to burn. The burn indicates a build-up of lactic acid in those muscles. Slow walking is the best way to get rid of lactic acid. The more aerobically trained you are, the less you will feel the burn. This means you can exercise longer and harder before getting the burn.
Always warm up for 5 to 10 minutes. Walk slowly and stretch before you start a faster workout. Be sure to cool down for 10 to 15 minutes by strolling and stretching again.
Aerobic exercise should be performed for a minimum of 20 minutes, three times a week at 60% of the maximum heart rate. Doing less than this will minimise your health benefits. Exercising 4 or more times a week will increase your health benefits.
Check with your doctor before you start an exercise program. Choose exercise and fitness activities that you enjoy.
Article #7469
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