Walking is an easy, inexpensive and accessible way to maintain overall health, boost energy and improve your mood. Beginning a basic walking regimen is as simple as lacing up your shoes and walking out the door; after that, feel free to customize the length, speed and style of your walking program to suit your individual health and fitness goals.
Requirements
In order to begin a walking program, all you really need is a pair of comfortable, supportive shoes and safe place to walk -- a park, your neighborhood, a local track or even the beach. However, if you are not accustomed to physical activity, it is important to consult your physician and assess your fitness level before starting your program. Consult the physical activity readiness questionnaire, known as the PAR-Q, by visiting the American College of Sports Medicine website.
Getting Started
Once you have assessed your physical readiness, it's time to get started with your walking program. Begin by taking a short, 10-minute walk every day for a week. If this feels easy and comfortable, increase the length of your walks to 25 minutes per day and keep adding 5 minutes until you reach a length and distance that is accessible but mildly challenging.
Creating a Program
After testing your initial limits as a walker, you can tailor your walking fitness program to suit your individual health concerns. If you wish to reap the health benefits of walking, such as increased energy, anti-aging effects, reduced cardiac risk and prevention of anxiety, depression and high blood pressure, walk for at least 20 to 30 minutes, five days per week. For a weight-loss workout, walk at a brisk pace for about 45 to 60 minutes, five days per week.
Maintenance
In order to maintain your selected walking program, plan a place and time to walk each day and take steps to stay motivated, such as scheduling a walking date with a friend or walking in an interesting location like a state park or historic neighborhood. Increase the effectiveness of your walking workout by warming up at a slow pace, stretching, and then increasing speed and intensity for the majority of your walk before cooling down at the end of your route. If you need help creating a walking schedule, try modeling your program after the "Zero to Sixty in Twelve Weeks" beginner's walking plan, published by online The Walking Site.
