Walking is a natural, low-impact form of exercise that is easy to start and good for moving you gradually to increased levels of activity. Walking is a good aerobic exercise for most mobile people, regardless of age or level of fitness, and you can do it outdoors or at indoor walking tracks and even at home with walk-in-place routines. As with all exercise programs, beginners should start slowly with moderate exertion and pay attention to safety, form and proper technique, according to MayoClinic.com.
Benefits
Walking is a simple exercise; however, it has many health and fitness benefits. As an aerobic exercise -- one that uses your major muscle groups in sustained activity and gets your heart beating faster -- walking can lower your LDL, or bad, cholesterol and raise your HDL, or good, cholesterol, according to MayoClinic.com. Walking can help you lose weight or manage your weight, lower your blood pressure and reduce your risk of lifestyle diseases, such as diabetes. Moderate walking can increase your strength, flexibility and balance and strengthen your heart and lungs.
Warm Up
Warm up for about three minutes before walking to prepare your muscles and joints for exercise. PBS.org recommends targeting the muscles you use for walking. Perform leg swings by standing on one leg and swinging the other leg back and forth. Do arm circles by holding your arms straight out to the side and using your hands to make about 10 backward circles and then 10 forward circles. Flex your ankle by making six to eight circles in both directions with your toes.
12-Week Walking Plan
The 12-week walking plan begins slowly and increases the length of your walk each week. Begin week one with five minutes of walking three days during the week. From week two to week six, increase by two minutes the length of time you walk. By week six you are walking 15 minutes on three days of the week. Start week seven with 18 minutes of walking on three days of the week. From week eight to twelve, increase the length of time you walk by two minutes. By week 12, you are walking 30 minutes on three days of the week for a total of 90 minutes for the week.
Cool Down
Cool down with a few stretches for about three minutes after walking to maintain flexibility and prevent injuries. Perform slow stretches and hold them as you take seven deep breaths. PBS.org suggests the shin and thigh stretch, which you begin in a standing position. Grab your left toes with your right hand and pull your foot up toward your buttocks until you feel tension in the front of your thigh. Hold the position and switch to the other leg.
Perform the back and hamstring stretch by standing with your feet together without locking your knees. Lean forward from your waist with your arms and head hanging loosely above the ground without touching your toes. Hold the position, return to the starting position and repeat the stretch.
Tips
Increase the intensity of your walking workout by swinging your arms. The American Council on Exercise recommends walking up hills, increasing your speed or lengthening your stride. Make sure you wear comfortable clothing and shoes.
Warning
Talk to your doctor before starting an exercise program.
References
- MayoClinic.com: Walking for Fitness -- How to Trim Your Waistline, Improve Your Health
- National Institutes of Health: Aerobic Exercise
- PBS.org: Pre-Walk Warm-up Routine
- MayoClinic.com: Walking Beginner? Try This 12-Week Walking Schedule
- American Council on Exercise: A Walk a Day
- PBS.org: 3-Minute Post Walk Stretch Routine
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