Walking is a great activity that can help you stay fit and lose weight. The best way to get started is to set goals and abide by a walking schedule to help you achieve your goals. There are also a number of walking accessories you can incorporate to keep your regimen interesting and challenging. Be sure to talk to you doctor before starting a walking program to find out if it is suitable for you.
Benefits of Walking
A beginner walking program will set you in the right direction to start losing weight naturally. Walking offers a number of health benefits. Besides helping you manage your weight, walking can lower low-density lipoprotein cholesterol, also known as "bad" cholesterol, and raise high-density lipoprotein cholesterol, or "good" cholesterol. Walking can lower blood pressure, improve your mood, and maintain your fitness level and strength.
Track Progress
As a beginner, you won't exactly know what you are capable of in terms of walking distance and/or duration. If you tend to tire easily, set realistic goals at the outset of your walking regimen. Should you only be able to walk five or ten minutes at first, then so be it. The important thing is that you remain motivated and stick with your program. After each walk, record approximately how far you walked and for how long. This record of your achievements will help you get stay focused to get to your next goal and set even greater goals for the future.
Preparing For a Walk
Just as with any other type of exercise, good preparation will help you avoid possible injury and make the activity more enjoyable. Buy some good shoes designed for walking or running. The extra cushioning and breathable material of these shoes will allow you to walk more comfortably for extended periods of time. Wear comfortable, weather-appropriate clothing. Perform a five-minute warm-up to raise your heart rate and limber up before embarking on your walk. Do some simple leg and arm stretches.
Proper Walking Technique
Walking is something that most of us can do without thinking, but there is a right and wrong way to walk. Keep your head high and look straight ahead when walking. Allow your shoulders and arms to move freely and naturally. Try to engage your abdominal muscles while walking by tightening your core. Let your torso lead you as you walk, tucking your pelvis underneath it. As you take a step, roll your body over your foot from heel to toes, and push off with your toes.
Walking Accessories
You can enhance your walk with some walking accessories. Devices like heart rate monitors and pedometers can help you track your health and performance. If you go on long walks, a fanny pack may be a good idea to store essentials, like a water bottle, keys, identification and mobile phone. Gear for more challenging walks include walking poles and small hand or ankle weights. Using poles or weights will help you burn more calories and lose weight.
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