Walking is an easy, effective and free way to improve your overall fitness and health. According to a joint publication by The President's Council on Physical Fitness and Sports and Steps to a Healthier U.S., walking briskly for as few as 30 minutes a day can contribute to the decreased risk of heart attack and Type-2 diabetes, weight control, improved muscle tone and improved overall well-being.
Shoes and Gear
If you plan on starting a walking routine, be sure you have appropriate shoes. Walking in loafers, work shoes, boots or flip-flops can lower performance and even make walking painful. Almost all department stores or athletic stores carry shoes designed for walking. When you purchase your pair, make sure the width is snug but not tight, the length is about a half-inch longer than your longest toe, and your arches are adequately supported. Many shoe stores are able to measure your feet and your arches in order to provide you with shoes designed specifically for your foot type.
In addition, be prepared for the elements and emergencies. If you live in a cold climate, purchase clothing that you can layer, so that as your body warms up, you can remove a layer or two. Choose bright colors and breathable, moisture-wicking fabrics. Purchase a waterproof jacket so you can continue your routine while it rains. And if you plan on walking early in the morning or late at night, pick up clothing that has reflective striping.
Lastly, always carry your cell phone and emergency contact information on your body, and if you plan on taking a long walk, bring small amounts of cash or a credit card. If you need to stop at a store for water or a granola bar, you'll be prepared. Many athletic stores provide arm bands or belts designed to easily strap phones and other personal effects to your body.
Goal Setting
Before you start your walking routine, write down your short- and long-term fitness goals. Writing down your goals will help focus your drive and keep you on track. Whether you just want to walk down the block without running out of breath or you want to walk your first 5k, determine simple, measurable and timely steps that will help you find success. Fitness is a journey, not a destination. Once you've reached one goal, set another.
Staying Motivated
Anyone can start a walking program, but sticking with one takes motivation and determination. When you set your fitness goals, include a reward-system so that as you meet a goal, you reward yourself. For instance, when you walk your first 5k, reward yourself with new walking shoes or a new outfit. If you lose five pounds, treat yourself to a weekend trip with your best friend.
If physical rewards still won't keep you going, find a friend who will keep you accountable and walk with you. If you know your friend is waiting for you and relying on you, you will be less likely to skip a session. If you don't want to walk with a person, take a dog. Whether you have a dog of your own or you volunteer to walk a neighbor's mutt, a dog's boundless joy at the great outdoors is greatly motivating.
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