Walking is a simple and affordable way to lose weight and improve your long-term health. Every step you take works multiple muscles and bones simultaneously, helping you burn calories and improve your fitness. Walking 10,000 steps a day can lower your blood pressure and reduce your risk of developing heart disease, according to "Good Housekeeping" magazine. Walk your way to a slimmer figure and a healthier lifestyle.
Preparation
Establishing a long-term walking program is more effective when you have a plan. Find comfortable walking shoes that are flexible and provide ankle and arch support. Dress for the weather, but wear layers so you can make quick adjustments. Decide on a walking route before you go out and inform a family or friend of where you'll be going. Make sure the area you're traveling through is safe, and, if possible, walk with a group. Speak with a physician about your plans for a walking program if you have heart disease or respiratory complications.
Warming Up
Whether you're new to fitness walking or a pro, your body needs time to transition between intensity levels. Warm up by walking at a slow pace for five minutes, suggests the Weight-control Information Network, a service of the U.S. Department of Health and Human Services. Perform light stretches after your warm-up to loosen your muscles, paying special attention to your back, calves, quadriceps, hamstrings and hip joints. After stretching, you're ready to increase the pace of your walk to a moderate intensity level. Near the end of your walk, return to a slower pace for a cool-down, and repeat your stretches.
Walking for Fitness
Aim for a 30- to 60-minute walk. If you aren't used to walking, start with a shorter time and gradually increase your walks as you become comfortable, recommends MayoClinic.com. Use proper posture and walking technique to increase your endurance and reduce discomfort. Walk with your shoulders back and chin up, advises the Weight-control Information Network. Keep your feet shoulder-width apart with your toes pointing forward. As you move, your heel should contact the ground first. Avoid taking heavy steps or overly long strides that increase impact on your bones and muscles.
Fitness Goals
Fitness walking isn't a competition, but it is beneficial to set goals and increase intensity over time. Enhance your workouts as your body adjusts to more physical activity. Buy a pedometer and keep track of how long it takes you to complete a mile. Gradually increase your pace until you can shave a few minutes off your original time. Work up to the goal of achieving the recommended 10,000 steps a day, recommends "Good Housekeeping," and eventually you'll be able to whittle that time down as well.
Maximize Your Workout
Maximize your workout to burn more calories while you walk. Use more of your body's muscles by walking in a straight line, placing one foot in front of the other. "Good Housekeeping" suggests using ankle weights or walking sticks to multiply your energy output. Swinging or pumping your arms is another simple way to add more intensity. When walking on flat ground is no longer a challenge, walk up a hill or a stairwell.
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