According to MayoClinic.com, walking is a form of low-impact exercise that is good for everyone and can ease you into higher levels of health and fitness. Walking is a form of cardiovascular exercise that can be easily accessed by virtually everyone without the need for expensive equipment. Walking is an easy and safe way to burn calories. Encouraging a walking program for a family member, friend or co-worker can help encourage a happier, healthier lifestyle.
Step 1
Enforce the health benefits of a walking program. Explain to your friend or family member the numerous benefits that come along with a walking program. Health benefits include weight management, improved mood, staying strong, becoming fit, lowering your blood pressure, managing cholesterol levels, managing diabetes, reducing your risk of developing diabetes, prevention of heart disease and stroke as well as the prevention of osteoarthritis and some cancers.
Step 2
Offer to walk with your friend or family member. Turn walking into an enjoyable activity for both of you. Talking while you walk can also help to pass the time.
Step 3
Discuss the use of proper walking gear. Be sure your friend or family member has comfortable sneakers with arch support, a flexible sole, a firm heel and adequate shock absorption. Also encourage dressing in comfortable, loose-fitting clothing for walking.
Step 4
Stress the importance of injury prevention during walking. Engage your friend or family member in a five-minute warmup to help loosen muscles. A warmup can include walking in place or performing jumping jacks. Encourage stretching as well. Stretch the calves, quadriceps, hamstrings and hips.
Step 5
Recommend an easy walking program to start out. AARP recommends beginning walking 20 minutes a day, three days per week. Gradually add a few minutes each week until you are able to walk for 30 minutes at a time. Work up to 30- to 45-minute walking sessions.
Step 6
Encourage your family member or friend to meet exercise recommendations as a goal. The National Academy of Sports Medicine recommends 30 minutes of exercise, five days per week.
Things You'll Need
- Walking shoes
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
- AARP: Walking; Martina Navratilova; September 2010
- MayoClinic.com: Walking
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