Walking offers a form of physical activity for almost any individual, regardless of size or age. No special training or equipment is required, outside of a quality pair of shoes. Walking is possible almost anywhere, from your own neighborhood to the mall when weather conditions are poor. While basic in nature, walking for exercise requires some preparation and considerations to avoid injury and increase your chances of sticking to the program.
Benefits
Walking provides numerous benefits to your general health, as well as weight loss efforts. This form of exercise helps you burn calories for general weight loss or weight management. The American Council on Exercise lists improved cholesterol and decreased blood pressure as benefits of walking. The exercise may also help you build your bone strength, improve your energy levels and improve your overall mood. The low-impact nature of walking makes it easier on your joints than some other forms of exercise, such as jogging.
Equipment
A quality pair of walking shoes is the key to walking success. You need a comfortable, supportive pair of shoes to make walking enjoyable and to avoid injury. MayoClinic.com also recommends clothing that provides protection based on the weather conditions. An MP3 player is not required, but the music may motivate you and make the workout more interesting.
Goals
A realistic approach to your walking regimen makes it easier to maintain and may help you avoid overdoing it, especially in the beginning. Setting goals that are achievable with some effort keeps you on track without causing frustration. If you are mostly sedentary, a goal to walk 5 miles a day might be too high initially. Create your goals based on your current fitness levels. Writing down your goals, as well as the walking workouts you complete, serves as a motivator.
Technique
A brief warm-up at the beginning of the workout prepares your body for the walk and helps prevent injuries. MayoClinic.com recommends a slow pace for the first 5 minutes of the walk as your warm-up, followed by calf, quadriceps and hamstring stretches before you being a faster walking pace. A slower pace for the last 5 minutes of the walk helps your body cool down after the workout. Additional stretching is also recommended.
Warning
Pushing yourself too far in your walking routine leaves you open to injuries. Start slowly and gradually ramp up your walking workout for greater intensity. The American Council on Exercise describes the ideal walking posture for an effective and safe workout. Your head should be up, with your stomach in and your shoulders relaxed. A natural arm swing along with your normal stride is also recommended. Listening to your body helps you identify potential problems in your posture or overall walking routine. Choosing a safe walking environment and staying alert to your surroundings also increases your safety during your walking regimen.
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