The concept is simple; Walking is good for you. The only equipment you need is a good pair of walking shoes; therefore it ranks as the most inexpensive forms of exercise available.
In Life; Simple things are most difficult…!! Yes you need a lot of DETERMINATION to WALK daily at the same time, without fail.
But even good things can sometimes be harmful if you do not follow the rules. It is best to approach with a good walking program carefully designed before you start.
Nearly everyone regardless of how much they weigh can undertake Walking. The key to successfully WALKING is to start slowly and gradually increase the distance over a period of time. Depending on your overall health and physical condition you may need to start slow, extremely slow. And, that’s fine. The important factor to note is that you are consistent and persistent. Walking outdoor is considered best.
BUT BEFORE YOU EVEN TAKE YOUR FIRST STEP, CONSULT YOUR DOCTOR (If you have any health complications)
If you are a starter, it’s better to choose a terrain that is relatively flat mud road, remember the Hills can wait until you build some strength. In the beginning, the distance you cover isn’t nearly as important as the amount of time you walk, so don’t worry about setting a goal on your distance – there is plenty of time for that.
No one saves us but ourselves. No one can and no one may. We ourselves must walk the path – Anonymous
How to start:
First of all, make it slow and easy. Just walk out of the door, walk for 10 minutes, and walk back, that’s it? Yes that’s it. Do this every day for a week. If this was easy for you, add five minutes to your walk next week (total walking time is 30 minutes). Keep adding five minutes every week until you reach thirty minutes.
Watch your posture, Walk tall keeping your chin parallel to the ground and never forget to swing your hands gracefully while you walk. Hold your head up and eyes forward as if you’re seeing at a distance of 10kms. Your shoulders should be down, back and relaxed to swing properly.
Be sure to drink plenty of water before walking. Incorporate a warm up, cool down and stretches into your routine before you start daily walking. Start your walk at a slow warm up pace, stop for a few warm up or stretches and then walk the desired length of time. End your walk with a slower pace and stretch well after your walk. Stretching will make you feel great and assist in injury prevention.
The toughest thing about starting a fitness program is developing a habit. Walking daily will help (a minimum of 5 days a week is a good goal)
You should walk fast enough to reach your target heart rate, but you should not be gasping for air as it happens after jogging.
WALKING INTENSITY & FREQUENCY:
- Moderate Intensity Walking: Walking at 45-55% of maximum heart rate, an intensity at which you may be breathing a little harder than usual but able to keep up a full conversation.
- High Intensity Walking: Walking at 65-75% of maximum heart rate. You are able to speak only in short sentences.
- Low Frequency Walking: 3-4 times a week for 30 minutes a session.
- High Frequency Walking: 5-7 times a week for 30 minutes a session.
After you have formed the habit you will want to evaluate your program and your goals. Here are some general guidelines:
1. No TALKING when you are WALKING.
2. If you are walking for general health benefits try to walk 30 minutes a day, most days of the week, at a talking pace (Talking pace means you have elevated breathing, but you can still carry a conversation).
3. To improve cardiovascular fitness you should walk 3-4 days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing hard but not gasping for air.
4. If you are walking for weight loss you should walk a minimum of five days a week, 46 to 60 minutes at brisk pace.
5. Once you can walk comfortably walk for 30 to 60 minutes for 5 to 6 days a week you may want to put more ”UMPF”s or SPEED into your routine. Follow these easy tips for walking faster (or for some real speed learn to race-walk).
0 to 60 in 12 weeks – an easy to follow schedule to get you walking 60 minutes in just 12 weeks.
It is impossible to walk rapidly and be unhappy – Mother Theresa of Calcutta
A moderate level of physical activity, such as walking 30 minutes a day, lengthened life by 1.3 years and added 1.1 more years without cardiovascular disease, compare with those with love activity levels. Those who chose a high physical activity level gained 3.7 years of life and added 3.3 more years without cardiovascular disease.
The benefits are numerous; Weight loss, better cardiovascular health, decrease in blood pressure and cholesterol levels and fewer aches and pains are all potential by-products of a regular walking program.
I have two doctors, my left leg and my right – G. M. Trevelyan
If you’re new to walking, start off with a slow pace and short sessions . Build it your way gradually and slowly, never talk when you walk.
If you have any health concerns or medical conditions, be sure to check with your doctor for advice before you begin “THE WALK”.
If you are seeking creative ideas, go out walking. Angels whisper to a man when he goes for a walk – Raymond Inmon
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