Walking is a low-impact activity that still qualifies as aerobic exercise. In addition to its many health benefits, brisk walking burns almost as many calories as jogging. Weight loss will be even faster if your walking program is accompanied by a reduction in your daily caloric intake. If you have been leading a sedentary life, check with your physician before starting your walking regimen.
Benefits
The health benefits of regular brisk walking are comparable to those of more strenuous activities. Regular walking lowers levels of harmful LDL cholesterol, while raising beneficial HDL cholesterol. It also lowers blood pressure, reduces your risk of diabetes, colon cancer and heart attack, helps to elevates your mood, promotes weight loss and helps to maintain a healthy weight. In addition, walking -- a weight-bearing exercise -- builds bone density and helps prevent osteoporosis. The Mayo Clinic says walking not only burns calories while you are on the move, but walking two miles or more also results in a raised metabolic rate that benefits you by helping burn fat for the next 12 hours. Brisk walking also can help reduce your appetite.
Weight Loss
According to the Mayo Clinic, a 160-pound person walking briskly -- at about 3.5 mph -- can burn 139 calories in 30 minutes. Five such sessions a week add up to 695 calories. In six months, you can lose 5 pounds if your caloric intake stays the same. If you factor in a daily caloric decrease of 100 calories per day -- roughly the amount contained in an 8-ounce serving of a nondiet soft drink -- you can lose another 5 pounds, bringing your total to 10 pounds lost in a six-month period, or 20 in a year.
Technique
Begin your workout by walking slowly for the first five minutes, then stop and perform some stretching exercises, making sure to target your calf muscles, your quadriceps -- the large muscles at the front of your thigh -- and your hamstring muscles. Resume walking and end your workout with five minutes of slow walking followed by stretches. For the best results, Cool Walking recommends walking briskly for at least 30 minutes a day most days of the week. Your pace should be brisk, but not so rapid that it causes panting. Walk at a speed that allows you to comfortably carry on a conversation. Maintaining a journal of miles walked -- or using a pedometer -- can help you track your progress.
Precautions
Simple precautions can reduce your risk of injury. Wear high-quality, comfortable, thick-soled shoes that provide proper support, along with loose and comfortable clothing. After dark, you should wear brightly colored or fluorescent clothing, accented with reflective tape. Although varying your route can add interest to your routine, Mayo Clinic advises staying alert to your surroundings -- especially in unfamiliar areas -- as well as telling family members where you plan to walk. Enlisting a friend to walk with you not only can increase your safety, but also make your workout more fun. Wear clothing appropriate for weather conditions and avoid dehydration by drinking water or sports drinks.
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