For Exercise Just Try Walking
Walking For Exercise
While some fitness enthusiasts relentlessly seek out the latest, trendiest exercise crazes, many others are returning to good, old-fashioned walking to help them feel great and get into shape. Whether enjoying the wonder of nature, or simply the company of a friend, walking can be a healthy, invigorating experience. And thanks to its convenience and simplicity, walking just might be right for you too.
For Exercise Just Try Walking
You don’t need to become a member of an expensive gym to go walking. And except for a good pair of walking shoes, it requires virtually no equipment. A sedentary lifestyle has a debilitating influence on people’s health as they age, therefore exercise is imperative. Walking accomplishes all of the following and more:
1. Improves cardiovascular endurance
2. Tones muscles of the lower body
3. Burns calories (about 80 if walking 2 miles/hour, 107 if walking 4.5 miles/hour)
4. Reduces risk of heart disease
The first item of business when beginning your walking program is to select the right pair of shoes. Too many people choose fashion over function when purchasing running shoes, not realizing that poor-fitting shoes can do more than hurt your stride; they can also lead to pain throughout the body. Make sure the shoes fit properly. The balls of your feet should rest exactly at the point where the toe end of the shoe bends during walking. Select shoes with plenty of cushioning in the soles to absorb the impact. Shop for sneakers at the end of the day or after a workout when your feet are generally at their largest. Wear the type of socks you usually wear during exercise. When trying on shoes, be sure to wear them for at least 10 minutes at the store. Once you have purchased shoes, don’t walk them into the ground. Estimates vary as to when is the best time to replace old shoes, most experts agree that between 300 and 500 miles is optimal.
Walking just 12 minutes every other day can offer important health benefits. But in order to increase your longevity, try to eventually work up to 30 minutes, five days per week. Experts agree that to be considered “active,” adults should try to take 10,000 steps each day (pedometer can track you progress). The following tips can help you get started on your walking regime:
1. Move your arms freely, in coordination with the opposite leg
2. Don’t stoop your head or look down as you walk. This will challenge the normal forward curve of your neck, which will cause you to carry your weight improperly.
3. Don’t carry weights or dumbbells while walking. They are better used as a separate part of your exercise regime.
4. Expect a little soreness in the thighs and calves for the first week or two. If you experience more than soreness, check with your doctor.
5. Walk briskly, with “purpose.” Simply sauntering while relaxing and enjoyable, is not an effective form of cardiovascular exercise.
Eventually, depending on your age, you can build your target heart rate/pulse to either 120 beats per minute, or if younger, as many as 140 beats per minute. Use a heart rate monitor to check your progress or use the talk test (walk at a pace where you can still hold a conversation). For the average adult, a heart rate of 120 beats per minute would require walking at about 3 miles per hour.
Lastly, drink 10 eight-ounce glasses of water per day to help keep the kidneys active, dilute and remove toxins from the body, and replace lost fluids. Sorry but coffee, tea, soft drinks, alcohol, diuretics/dehydrators don’t count. If you perspire while walking, you may need to drink even more.
Always remember, your body was made to move.
For Exercise Just Try Walking
While some fitness enthusiasts relentlessly seek out the latest, trendiest exercise crazes, many others are returning to good, old-fashioned walking to help them feel great and get into shape. Whether enjoying the wonder of nature, or simply the company of a friend, walking can be a healthy, invigorating experience. And thanks to its convenience and simplicity, walking just might be right for you too.
For Exercise Just Try Walking
You don’t need to become a member of an expensive gym to go walking. And except for a good pair of walking shoes, it requires virtually no equipment. A sedentary lifestyle has a debilitating influence on people’s health as they age, therefore exercise is imperative. Walking accomplishes all of the following and more:
1. Improves cardiovascular endurance
2. Tones muscles of the lower body
3. Burns calories (about 80 if walking 2 miles/hour, 107 if walking 4.5 miles/hour)
4. Reduces risk of heart disease
The first item of business when beginning your walking program is to select the right pair of shoes. Too many people choose fashion over function when purchasing running shoes, not realizing that poor-fitting shoes can do more than hurt your stride; they can also lead to pain throughout the body. Make sure the shoes fit properly. The balls of your feet should rest exactly at the point where the toe end of the shoe bends during walking. Select shoes with plenty of cushioning in the soles to absorb the impact. Shop for sneakers at the end of the day or after a workout when your feet are generally at their largest. Wear the type of socks you usually wear during exercise. When trying on shoes, be sure to wear them for at least 10 minutes at the store. Once you have purchased shoes, don’t walk them into the ground. Estimates vary as to when is the best time to replace old shoes, most experts agree that between 300 and 500 miles is optimal.
Walking just 12 minutes every other day can offer important health benefits. But in order to increase your longevity, try to eventually work up to 30 minutes, five days per week. Experts agree that to be considered “active,” adults should try to take 10,000 steps each day (pedometer can track you progress). The following tips can help you get started on your walking regime:
1. Move your arms freely, in coordination with the opposite leg
2. Don’t stoop your head or look down as you walk. This will challenge the normal forward curve of your neck, which will cause you to carry your weight improperly.
3. Don’t carry weights or dumbbells while walking. They are better used as a separate part of your exercise regime.
4. Expect a little soreness in the thighs and calves for the first week or two. If you experience more than soreness, check with your doctor.
5. Walk briskly, with “purpose.” Simply sauntering while relaxing and enjoyable, is not an effective form of cardiovascular exercise.
Eventually, depending on your age, you can build your target heart rate/pulse to either 120 beats per minute, or if younger, as many as 140 beats per minute. Use a heart rate monitor to check your progress or use the talk test (walk at a pace where you can still hold a conversation). For the average adult, a heart rate of 120 beats per minute would require walking at about 3 miles per hour.
Lastly, drink 10 eight-ounce glasses of water per day to help keep the kidneys active, dilute and remove toxins from the body, and replace lost fluids. Sorry but coffee, tea, soft drinks, alcohol, diuretics/dehydrators don’t count. If you perspire while walking, you may need to drink even more.
Always remember, your body was made to move.
Dr Matthew Taylor,
Thank you for this information:
Drink 10 eight-ounce glasses of water per day to help keep the kidneys active, dilute and remove toxins from the body, and replace lost fluids. Sorry but coffee, tea, soft drinks, alcohol, diuretics/dehydrators don't count. If you perspire while walking, you may need to drink even more.
My partner and I have decided this will be our team goal for this next week. If we can drink 10 8oz glasses of water a day at the end of the week we would each have 560 points or 1120 together- just in water. AWESOME!!! Hopefully with exercise and diet we will have even more. 🙂
Off to get more water…..
Walking is the best way for me to exercise because I have arthritis and lupus, so sometimes the jumping and weight bearing exercises that I really like are too much for me. I can always do a little bit and it still helps my heart!