Before starting any type of physical activity, check with your doctor first. This is not meant as medical advice, just as information.
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.
Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. Walking is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time. Physical Benefits of Walking: You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include:
increased cardiovascular and pulmonary (heart and lung) fitness
reduced risk of heart disease and stroke
improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes
stronger bones and improved balance
increased muscle strength and endurance
reduced body fat.
When you start out walking, only walk a pace that is comfortable, meaning you can breathe (not huffing and trying to catch your breath) and talk. Also just starting out, only walk 10 - 15 minutes at a time twice a day. As you start to walk more and more, then increase your walks speed to brisk ( ‘Brisk’ means that you can still talk but not sing, and you may be puffing slightly) and walk for 30 minutes at one time.
Remember, you are trying to improve your overall health. There is no rush to reach certain distances or speeds. The most important thing when you start a walking journey, walk everyday! You will find that as you walk and are able to increase your speed, distance and times that you are feeling healthier, happier and have more energy. Warm Up and Cool Down A good warm up will do just that warm up the body, the muscles, your heart and lungs. A great warm up starts with gentle stretches starting from your head and working all the way down to your feet. After stretches are completed, then gently walk in place and move arms for 1 minute. You should now be warm, go enjoy your walk. The cool down is basically the same only at a slower pace because it is bringing your heart rate down, slowing your breathing and returning your body temp to normal. For a great warmup click here.
What does Walking Cost Walking is a low-cost and effective form of exercise. You don't have to belong to a gym or club. You can walk in any type of clothing that is appropriate for your location and season (remember in cold weather it is important to breathe through a scarf and to wear layers, that way if you get too hot you can peel off a layer.) There is however one cost with walking - a good pair of shoes. These shoes don't have to be super expensive they just have to SUPPORT your body in the proper way. Everyone is different. If you have back, knee, or ankle issues even before you start walking, then you will probably need to spend a little more to get the correct support, but again everyone is different and you have to go with what your doctor, or your body tells you.
Walking and walking your dog:
Your walk and your dog's walk should not be the same walk. Just like you are walking for your health, their walk is for their health and needs to be separate. Dogs need to smell, meander, pee, poop and look around while they walk. This is a very slow process as it should be. Your walk should be brisk, focused and purposeful. The two walks do not intertwine even in the beginning when you are starting out.
Walking with others This can work if you and the person(s) you are walking with are at the same levels. If not, it is better to keep this as a personal time to focus solely on yourself.
Safety
1. See your doctor for a medical check-up before starting a new fitness program.
2. Start slow and build up.
3. Proper shoes.
4. Proper clothing for your surroundings and season.
5. Be aware of your surroundings. If you walk in a heavy traffic area, where wildlife live or where there is stranger danger, BE AWARE!
6. Hydrate
7. Warm up and cool down.