Walking is a low-impact exercise that almost anyone can do. Aside from a good pair of walking shoes you don't need any special equipment and you can do it indoors or outdoors. Before you start any new exercise program, even one as simple as walking, you should check with your physician, especially if you are older than the age of 40, are overweight or if you are taking any prescription medications.
Benefits
Walking can help you lose weight, which may make you less likely to develop potentially severe health problems, such as high blood pressure, diabetes or heart disease. It can lower your blood pressure and LDL, or bad, cholesterol levels and may raise your HDL, or good, cholesterol. Walking can reduce your stress levels and may help you sleep better at night. A regular exercise program can prevent bone loss, may slow degenerative joint diseases and strengthens your heart.
Safety Considerations
Although walking is very safe for most people, you can still experience muscle aches or blisters if you don't take simple safety precautions. Invest in a good pair of supportive shoes with arch support and thick soles. Wear loose-fitting clothing, and dress in layers if the weather is cool so you can remove outer layers if you become too warm. Walk slowly for a few minutes to warm up your muscles, and stretch gently when your walk is over.
Tips for Effectiveness
Walk quickly enough so that you can't sing while walking, but don't push yourself so hard that you are unable to talk. Observe good posture: Keep your head up and shoulders back, and keep your stomach muscles contracted to support your spine as you walk. Swing your arms as you walk, with your right arm going forward at the same time as your left leg. If you are walking on a treadmill, try to avoid using the hand rails to allow your arms to move naturally.
Recommendations
For best results and good health, you should walk for at least 30 minutes, most days of the week. If you don't have a half hour to devote to walking, you can break this up into two or three sessions each day. If you have been sedentary, start by walking for five or 10 minutes at a time, and gradually work up to longer walks.
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