Walking for exercise is a low-impact form of fitness that is safe and results in few injuries or problems. Most people know how to walk, which makes it an ideal exercise for those who want the health benefits without learning a new skill. According to the Mayo Clinic website, the benefits of walking include lowering LDL cholesterol, blood pressure and the risk of type 2 diabetes. Walking also allows you to manage your weight and increase your fitness level to create a strong body.
Step 1
Select comfortable walking shoes and breathable clothing that is loose-fitting. Fitness clothing that wicks off moisture works well for walking in hot weather.
Step 2
Walk slowly for the first five minutes to warm up the leg muscles. Select a speed that allows you to engage in a conversation comfortably without any shortness of breath.
Step 3
Stretch your muscles after the five-minute warm-up. Complete a calf stretch, hamstring stretch, quadriceps stretch and side stretch on each leg. Hold each of the stretches for 30 to 60 seconds without bouncing.
Step 4
Start walking at a pace where you are exerting energy and unable to hold a conversation. You should be able to talk but not easily. Walk with proper posture, making sure you are not slouching.
Step 5
Attempt to walk for 10 to 20 minutes, but stop if you experience pain. Gradually increase the total time you walk by five to 10 minutes each week until you reach a level of 30 to 60 minutes.
Step 6
Slow your walking speed once the energy-exerting walk time is complete. Walk at a slower pace that allows you to have a conversation for five minutes to cool down the muscles.
Step 7
Repeat the stretches completed after the warm-up. Stretches will lengthen the muscle and prevent injury.
Tips and Warnings
- Consult an athletic shoe store for a walking or running shoe fitting. Proper shoe fit prevents injury to your feet, knees or back. Choose light colored clothing or attach reflective strips when walking at dusk or night. Talk with your doctor prior to performing a new exercise routine to make sure there are no underlying health issues of concern. Ask the doctor for your recommended target heart rate based on your age and health. Check your heart rate to make sure you are walking at the correct intensity. Use a heart rate monitor or check your pulse by counting the number of beats for 10 seconds.
Things You'll Need
- Walking shoes
- Watch or timer
