Incorporating exercise into your daily routine can help you to lose weight, get more fit and extend your life. Daily exercise can stave off obesity, diabetes, high blood pressure and heart disease, says the BlueCross BlueShield Association. Walking is a simple and effective exercise that nearly anyone can fit into their day. Try to walk at least 30 minutes per day for maximum health benefits, but any amount of walking that you can add to your normal activity will lead you toward better health.
Step 1
Wear socks and sturdy, comfortable shoes. Choose a pair of shoes that are designed for walking, such as walking shoes, running shoes or lightweight hiking boots.
Step 2
Clip on a pedometer if desired. This will help you track how many steps you take daily, and may motivate you to walk more.
Step 3
Walk briskly enough that you are unable to sing, but not so strenuously that you are unable to carry on a conversation. This should keep your heart rate within a safe range for you. Walk with good posture, swinging your arms naturally.
Step 4
Fit walking into your day by parking on the far end of the parking lot, driving to one central location and walking to accomplish your errands and taking the stairs instead of the elevator. If the weather is bad, walk around the mall.
Step 5
Walk with a partner who will help keep you motivated. Another option is to start or join a walking group, recommends MayoClinic.com. Talk to other people in your workplace or hang up a notice at places such as the local grocery store. Encourage each other to keep walking, and celebrate one another's accomplishments.
Tips and Warnings
- Talk to your doctor before starting any new exercise program, especially if you are overweight or obese, if you are older than 40 or if you have any health problems. Vary your routine by taking different routes and looking for new places to walk to avoid boredom. If walking becomes less challenging for you, find routes that have more hills, or use lightweight weights to add resistance to your walk.
Things You'll Need
- Sturdy shoes
- Pedometer (optional)
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