Walking is a weight-bearing activity with health benefits for sedentary and active individuals. A moderate-intensity walk on most days of the week for 30 minutes provides significant health benefits. You could perform two 15-minute walks or three 10-minute walks throughout the day to meet the 30 minute requirement. The American College of Sports Medicine reports a decrease of 20 percent to 50 percent in cardiovascular and coronary heart disease with participation in moderate-intensity activities compared with inactivity.
Step 1
Write down your long-term goal. The American Council on Exercise encourages you to write down your goals as a method to stay motivated and keep you going when daily life gets in the way. Ensure your walking goals are S.M.A.R.T. goals: specific, measurable, attainable, realistic and time bound. For example, "To walk this year's Race for the Cure 5K (3.1 miles) in Raleigh, N.C., within 60 minutes" satisfies the goal-setting requirements.
Step 2
Break down your goal into baby steps. You must make smaller goals that will bring you towards your long-term goal. If there are three months until the Race for the Cure, your short-term goal is to complete a 1-mile walk during your training session by the end of your first month, finish 2 miles by the end of your second month, then finally to be able to complete an entire 5K in one walking session, two weeks before the race. Break your monthly goals into even smaller weekly goals. Once you can reach your distance goal, you may try to walk faster if possible. For instance, you may try to walk each mile within 20 minutes.
Step 3
Keep a log of your walking sessions and get appropriate gear. Ensure you track the progress you are making, checking off your weekly and monthly goals. You need proper walking shoes for your feet. Find an athletic shoe store that can fit your feet to the right shoe, especially if your feet roll in or out, or you have high or low arches.
Step 4
Walk on a treadmill or measure a path in your neighborhood. A treadmill is a safe place to start your walking program. Commercial-grade treadmills, like those found in your local gym, have shock absorption systems to ease the stress on your joints. Keep the treadmill inclined at 1 percent as this closely mimics outdoor walking. Measure your outdoor route with your car, an online map service or a hand-held distance instrument found at your hardware store.
Step 5
Perform a warm-up. A warm-up prepares your body for your training session. You need to do an easy three- to five- minute walk, then stretch your major muscles. Stretch your quads, hamstrings, shins, chest, back, shoulders and arms. Rotate your hip joints, shoulders, torso, ankles and neck.
Step 6
Get out there and walk. Even if you walk slowly for a few minutes at a time, get out there and do it. Tomorrow, walk one minute longer. Take a day off. On your fourth day, add another minute to your session. Keep going and you will most certainly reach your goal. Walk four or five days of the week, varying sessions with some hills, shorter duration but faster speed and a long, slower walk.
Step 7
Cool down. If you are walking fast, take a couple of minutes to walk slower. Always stretch at the end of your session. Do the same stretches as you did for your warm-up, but hold each stretch for 30 to 60 seconds, three times per stretch. This is the time to increase your flexibility while your muscles and joints are warm and supple.
Tips and Warnings
- Gradually make your walking sessions more challenging by adding 30 seconds of running every three minutes. Some high schools have running tracks that the public can use early in the morning or during school holidays.
- Get medical clearance from your physician prior to engaging in an exercise program.
Things You'll Need
- Pencil
- Paper
- Walking shoes
- Treadmill
- Digital watch
References
- "Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2006
- "Personal Trainer Manual"; American Council on Exercise; 1997
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