Exercise by walking is an easy way to get active and is ideal for enhancing health. It is no surprise that according to the American Council on Exercise, walking as a fitness activity continues to grow in popularity among adults. Walking provides a low-risk exercise that is accessible for beginners and research repeatedly shows its many health benefits, such as reduced blood pressure, increased cardiovascular endurance and promoting healthy weight maintenance.
Step 1
Wear lightweight tennis shoes designed for walking. The shoes should have a firm, supportive heel and a flexible, supportive forefoot.
Step 2
Wear comfortable clothing that allows you to move and consider purchasing clothing made of moisture-wicking fabric to wear in hot or humid climates. Wear a jacket as a removable top layer when it is cool out. You can take off if you heat up during your walk.
Step 3
Choose a walking course that is safe and away from heavy traffic. Options may include a local park with a walking trail, your neighborhood if it has adequate sidewalks or a local indoor shopping mall that offers morning walking hours. If you have access to a gym or have your own fitness equipment you can walk on a treadmill.
Step 4
Start and end your walk at a slow pace. Do this for three to five minutes to warm-up and cool down the body.
Step 5
Begin with a 10- to 15-minute walk if you are new to exercise and gradually increase to at least 30 minutes for each session. Begin with three sessions a week and work up to the goal of walking 30 minutes at least five days a week, as recommended by the American College of Sports Medicine.
Step 6
Walk at a pace that is brisk enough to increase your heart rate and breathing. However, maintain an intensity level at which you can still carry on a conversation. This is will ensure you are working at a moderate intensity, based on your fitness level.
Step 7
Use proper walking form by practicing good posture. Keep your head upright and looking forward, your shoulders back and your back straight. Allow your arms to swing naturally at your sides.
Step 8
Step properly by ensuring your heel strikes the ground first, and then roll forward on your foot and push off with the ball of your foot, moving in a smooth, fluid motion throughout your walk.
Tips and Warnings
- If you don't have time to walk a full 30 minutes at one time, split your session into three 10-minute sessions or two 15-minute sessions throughout the day. According the American College of Sports Medicine, the same health benefits can be gained by accumulating exercise throughout the day in this manner as those gained from a full 30-minute session at once. As your fitness level improves, increase your walking speed, increase your session time or include hills within your course to increase the intensity of your walk. Stretch each of your major muscle groups after your warm-up or at the end of your walk. Hold each stretch for 15 to 20 seconds and repeat them three to five times.
- Progress slowing and gradually increase your time and speed to avoid injury. Once you are comfortable walking for 15 minutes, add a minute or two a week until you are comfortable walking a full 30 minutes.
Things You'll Need
- Walking shoes
- Comfortable clothing
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