Walking is a low-impact exercise, meaning it’s gentle on your joints and can help you increase your fitness level, according to MayoClinic.com. Regular exercise, such as a walking program, can also help lower low-density lipoprotein or “bad” cholesterol, reduce your risk of type 2 diabetes, lower your blood pressure and help you lose or maintain your weight.
Step 1
Purchase cotton socks to help absorb sweat and comfortable athletic shoes that fit properly and provide adequate arch support before you begin walking.
Step 2
Walk in a safe area or march in place at a slow pace for five minutes to warm up your muscles, suggests MayoClinic.com.
Step 3
Stretch your muscles after warming up, paying special attention to your calves, quadriceps and hamstrings to avoid injury.
Sit down on a hard surface, keeping one foot flat on the floor. Bring your other leg out straight in front of you with your toes pointing upward. Lean forward until you feel a stretch along the back of your thigh and adjust your position to stretch the opposite leg.
Stand up straight with your back against a wall and lift one leg, pulling your knee toward your chest until you feel a gentle stretch. Repeat the exercise with the opposite leg.
Place your hand against a wall for support and reach behind you to pull your foot toward your buttocks as you bend your knee until you feel a stretch in the front of your thigh. Hold the position for 10 seconds and switch to the other leg.
Step 4
Take a water bottle with you when you walk to keep yourself hydrated.
Step 5
Walk at a moderately brisk pace for 20 to 30 minutes after warming up and stretching. Keep your spine aligned and your head held high to maintain proper posture and allow your heel to hit the ground first, rolling your weight forward with each step, explains the the Weight-Control Information Network, a service of the National Institute of Diabetes and Digestive and Kidney Diseases.
Step 6
Spend five minutes gradually slowing your pace at the end of your walk to help your heart rate return to normal and reduce stress on your muscles, recommends MayoClinic.com. Repeat your stretches after this cooldown period to help reduce muscle fatigue and soreness.
Tips and Warnings
- Walk with a friend or vary your walking path to help keep you interested and engaged in your workout. Set realistic goals for yourself and reward yourself when you reach them. The President’s Council on Physical Fitness and Sports recommends at least 30 minutes of moderate physical activity, such as walking, at least five times a week or 10,000 steps per day, as measured by a pedometer.
- Talk to your doctor before beginning a walking program. Work yourself up to the recommended physical activity levels gradually if you are just starting a fitness program to reduce your risk of injury, cautions MayoClinic.com.
Things You'll Need
- Cotton socks
- Comfortable athletic shoes
- Water bottle
- Pedometer (optional)
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