Getting started with a walking exercise program can be easy. After all, you already have what you need—your legs. Walking 10,000 steps per day, which is about 4.5 to 5 miles or an hour of rapid walking, can result in lower blood pressure, a lesser risk of heart disease and weight loss, according to Good Housekeeping.
Wear Comfortable Attire
Dress in comfortable, loose clothing for walking. The weather should determine your outfit if you walk outside, but always dress as if it is 10 degrees hotter than it actually is. Your body will warm up as you exercise. Skip material made of rubberized material as it does not let perspiration evaporate, according to MayoClinic.com.
Shoes are a vital part of your walking routine. You need a shoe that is comfortable and provides arch support. When shopping for walking shoes, wear the socks that you plan to exercise in so you know how much space you will need inside the shoe. You should also try on both shoes before buying because it is unlikely your feet are the same size. If you run into this problem, buy the shoes that fit your larger foot.
Walking Intensity
If you can afford a heart-rate monitor, purchase one to track your intensity. Knowing your intensity can help weight loss by letting you focus on getting your heart rate up, while letting you know when you might be overdoing it.
When you’re just beginning an exercise program, you should aim for an intensity of 40 to 50 percent of your maximum heart rate. Find out what that is by following this formula from MayoClinic.com: Subtract your age from 220, which gives you the rough estimate of your maximum heart rate. Multiply that by 0.7 to determine the bottom end of your target heart rate and by 0.85 to determine the upper end.
To determine your heart rate manually, stop walking to check your pulse. Put your index and third fingers over your carotid artery on your neck. When you locate your pulse, count the number of beats in 10 second. Multiply by six to get the heart rate per minute.
Use a Pedometer
To lose weight, you should aim for 10,000 steps a day, but how will you know how many steps you have taken? Wear a pedometer, an inexpensive gadget that tracks your steps throughout the day. A pedometer can be purchased at fitness stores, as well as other retail locations, for less than $20 for a basic model.
References
- Whole Living: Walking for Weight Loss
- Good Housekeeping: Lose Weight by Walking!
- MayoClinic.com: Walking for fitness: How to trim your waistline, improve your health
- MayoClinic.com: Walking for fitness? Make it count with a pedometer
- MayoClinic.com: Exercise intensity: Why it matters, how it's measured
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