Walking is a popular activity that millions of people engage in for a variety of reasons. According to walkinginfo.org, more than 100 million Americans used walking as a regular means of transportation in 2005. For those struggling with obesity, walking is an often recommended way to improve health and lower body weight.
Benefits
Walking is an easy, relaxing introduction to a physical fitness program. Regular walking is recommended by the Mayo Clinic because it positively affects blood pressure, cholesterol and body weight. Regular walking also has been shown to reduce the risk of type 2 diabetes and stroke. In addition to these physiological rewards, walking offers psychological benefits by relieving stress and improving mood.
Prerequisites
Walking, although not generally strenuous, may present certain challenges to the obese. Anyone beginning a walking program should be free of injury or chronic pain in the back, knees, ankles and hip joints. To keep joints healthy, a walking shoe with sufficient cushioning should always be worn. Clothes should be comfortable and layered to maintain a comfortable body temperature.
Types
Walks can be tailored to any fitness level. For the extremely obese or de-conditioned, a leisurely walk on level ground serves as a good introduction to fitness. For more experienced walkers, brisk walking on hilly terrain provides more of a challenge. Hiking is both challenging and fun for the most experienced. During poor weather, walking on a treadmill provides a workout without the need to be outside.
Time
To lower body weight, blood pressure and cholesterol, the American Council on Exercise recommends daily walks of 30 minutes or more. For de-conditioned individuals unable to walk the full 30 minutes, it is advisable to walk for shorter time periods a few times per week until attaining sufficient physical conditioning.
Warning
Walking, like all forms of exercise, is potentially dangerous for some people and should be approached with caution, especially for the overweight and obese. Before undertaking a walking program, it is advisable to consult with a physician to ensure you're physically able to begin.
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