Maintaining your walking encompasses two concepts -- maintaining your stamina during a walking workout and staying motivated to keep walking on a regular basis. You use similar strategies to attain both of these goals. Sticking with a walking workout demands making shifts in attitude and tweaking your workout so that it challenges you but does not injure or overwhelm you. Stay positive in your quest for cardiovascular fitness and strength by celebrating the small goals you achieve rather than focusing on temporary backslides or more difficult long-term goals. Consult your doctor about health concerns before starting a walking regimen.
Step 1
Outfit yourself in appropriate gear. Wear relatively lightweight walking shoes that have enough heel and ankle support for stability and padding to absorb shock. For clothing, choose fabric that moves with your body and wicks away sweat from your skin.
Step 2
Set short-term, achievable goals for your walking workout. You are more likely to maintain your workout if it suits your preferences and ability level. Aim for 20 or 30 minutes of brisk walking at least five days per week and add from there.
Step 3
Make walking a way of life. If you do not feel up to walking workouts on the treadmill or track every day, integrate walking into other parts of your day. Walk while doing errands, take nature hikes on the weekend, use the stairs instead of the elevator, park further from your destinations and walk your dog around the park.
Step 4
Invite friends to join you on your walk. Involving reliable friends who share similar goals can help you to maintain your pace and your motivation. If you prefer to meet new people, join a walking or hiking group.
Step 5
Celebrate success. When you add another 1,000 steps to your daily total, scale that steep hill or walk every day for a week, take a moment to congratulate yourself. When you have a setback, reflect on prior successes and restart your walking regimen with a clean slate.
Tips and Warnings
- Avoid injury by warming up for 10 minutes by slowly walking or stepping side to side.
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