Archive for December, 2008:
Walking For Fitness
If you are not a person who does much fitness walking then you might want to start. Walking is a low impact, low cost form of exercise that is easy on the joints and strengthens the bones as well as the back muscles. If you wish to burn calories, shape and tone your derriere and legs then walking can do this for you.
Walking is an enjoyable form of physical activity especially when it is done with somebody else. Walking with a friend or family member provides you both with company as you derive the health benefits from the activity. If you have no one to walk with then take along your Ipod or MP3 player as listening to music will put a spring in your step and will make your walking time that much more pleasurable!
Walking at a brisk pace for 30 minutes or more, at least four to five days of the week can yield a tremendous amount of health benefits. You will decrease your risk of developing high blood pressure, heart disease, a variety of types of cancer, Type 2 diabetes, high cholesterol, and osteoporosis.
Fitness Walking is not a vigorous form of exercise and therefore is suitable to almost anyone. People who walk on a regular basis experience less stress and tension in their lives (and are better able to cope when stress does arrive), and their overall mental health is better than those who do not walk. Walkers report lower rates of anxiety and depression and note that walking has a mood elevating quality that gives them a better outlook on their life in general.
Walking increase energy and stamina and helps supports a more restful night’s sleep. It also slims the waist and improves the muscle tone in the calves, thighs and shins. If your body is in good shape but could use a little fine tuning in terms of tone then put your sneakers on and get moving! Walking is beneficial to everyone and it is not a form of physical fitness that you need to learn. Walking comes naturally so just do it and start reaping the benefits.
Subscribe to the comments for this postFitness Walking Program
If you have made the decision to start a fitness walking program then good for you. The only thing you need to get started is motivation, a good pair of walking shoes and comfortable clothing that allows your skin to breath and your body to move freely.
When you start your walking program, take it slow and go easy on yourself. Start with a short jaunt around the block that takes approximately 10 minutes to complete. Do this every day for a whole week. The following week add five minutes to your daily walks and keep adding an extra five minutes until you are walking for approximately 30 minutes a day.
Make sure you keep yourself well hydrated. This means drink water before your walk, as well as during and afterwards. Always warm up before your walk with a series of stretches that prepares your muscles for what is to come. Then end your walking routine with a cool down. Stretching is extremely important as it helps to prevent injuries from taking place.
As you walk, pay attention to your posture and make sure that you are walking as tall as possible. Always hold your head up high and keep your eyes looking forward. Both your abdomen and your buttocks should be tightened to optimize your chances of getting the best results from your walking routine as possible. Keep your shoulders down and your back straight but try to be as natural and as comfortable as you can be.
One of the most difficult aspects of starting a walking program is developing a schedule that you will stick to. If your busy lifestyle allows you to walk on a daily basis (or close to a daily basis) then this is a good goal to aim for. You should be able to walk briskly but not to the point where you need to gasp to get your breath. If you choose to walk with another person you should not be walking so fast that you are unable to carry on a conversation. In other words, you should walk at what is called a “talking” pace.
