Foot injuries that occur due to improper walking technique --- as well as breathing difficulties caused by smoking, obesity or other factors --- often add to the stress of daily living. Small changes to your lifestyle can ensure you get the most benefit from walking and breathing to enjoy life to the fullest.
Step 1
Strengthen your heart and lungs. Walking is an aerobic activity that benefits your cardiovascular system and helps you breathe more deeply. Schedule time to walk at least five days a week for 30 to 60 minutes.
Step 2
Wear the right shoes. Avoid any athletic shoe with a constrictive fit. Ideal walking shoes have padded heels and raised, shock-absorbing soles.
Step 3
Reduce your body fat. People who are overweight often suffer shortness of breath, so eat a nutritious diet and consider participating in aerobic activities like swimming or bicycling to help you burn calories.
Step 4
Keep water handy. Water protects your body from becoming dehydrated during long walks and doesn't contain the calories of fruit drinks and soda.
Step 5
Count your steps. Improve your breathing during walks by inhaling through your nose for the length of two steps and then exhaling for twice as long through pursed lips, as if you are attempting to whistle.
Step 6
Find some stairs. When walking to lose weight, consider performing your workout on stairs, which provides more of a benefit than walking on a level surface. Walk at a slow pace to avoid injury.
Step 7
Maintain proper form. Keep your back straight and stomach flat during walks, and let your arms swing close to your body with bent elbows. Always land on the heel of your foot.
Step 8
Clean your home of cigarettes. Smoking hinders your ability to breathe deeply, so consider quitting as soon as possible. Other breathing irritants include dust and wood smoke.
Step 9
Swing your hips. A side-to-side swiveling motion with your hips allows you to take longer steps, which also increases your speed.
Step 10
Warm up and cool down. Improve your chance for an injury-free walking workout by performing five minutes of light stretching. Then stretch again for a few minutes after your walk ends.
Tips and Warnings
- Although you'll need to walk throughout the week to obtain the health benefits of aerobic activity, aim to start slowly with shorter walks --- especially if exercise hasn't played a previous role in your life. Add to your pace and the length of your walks as your endurance grows.
- Protect your feet from blisters and injury by wearing thick and roomy socks. Discuss your walking workouts with your doctor to confirm the exercise is safe for your health, especially if you have a history of heart problems.
Things You'll Need
- Athletic shoes
- Drinking water
