Walking is a great way of achieving physical
fitness. For those with a long history of inactivity, problems with
obesity, or who just don't like strenuous activity, walking is an excellent
way to begin an exercise program.
Walking benefits most everybody, regardless
of age. About 67 million men and women are walking regularly. Convinced
that it is good exercise, they're making it a part of their daily routine.
And their numbers are increasing every year, according to the President's
Council on Physical Fitness and Sports.
Here are some ideas and tips about walking
for fitness...
Walk at a comfortable pace, slowing down if
you find yourself breathing heavily. Don't tire yourself. If 20 minutes
is too much, cut back to l0 or l5 minutes. You can gradually increase
your time and pace as your body adapts to the exercise.
You may want to keep an activity log, in which
you jot down the dates, times, and estimated distances of your walks,
plus other notes, such as routes, milestones, and incidental experiences.
Move at a steady pace, brisk enough to make
your heart beat faster. Breathe more deeply.
At least at the beginning, confine your walks
to level stretches of flat surfaces, avoiding excessively steep hills
and embanked roadways.
Cool down after a long, brisk walk to help pump
blood back up from your legs to where it's needed.
Choose a good quality, lightweight walking shoe
with breathable upper materials, such as leather or nylon mesh.
Make sure that your fitness level is good enough
for you to start a walking routine.
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