1. Just do it
Every movement requires some exertion from your heart. So if you're stuck on the couch, get up and go. Incorporate walking into your daily schedule whenever you can, by doing your own chores around the house. Leave your car keys up or downstairs so you'll have to make an extra trip to get them. Always park as far from your destination as you can. If you take a bus or train to work, then get off at an earlier stop and walk the rest of the way. You should make a commitment to walk up at least one flight of stairs a day. Volunteer to take the dog out each evening. Get your family involved in shared walks.
2. Step it up
Brisk walking increases your heart rate so that your heart gets an even better workout than strolling. After you've gotten your body accustomed to regular movement, step it up and begin to walk faster and further. You'll find your blood pressure begins to subside if it's been high. Your cholesterol levels will even out and you can even lose weight by walking at a brisk pace at least three times a week for 30 minutes. Carry your work shoes in a bag and get off the bus two or three stops early. Include steeper streets or add more stairs to your daily walks. Walk so that you have a light sheen on your forehead when you're done.
3. Get the Most out of a Walk
While you want to step up the pace to improve your heart, you don't want to stress yourself out or injure yourself so that you can't keep up the routine. When walking, always keep yourself at a pace at which you can keep talking. If you are alone, then talk out loud. If you are too breathless, then slow down a bit. Your lungs will get used to the pace and eventually you'll be able to speed walk and keep talking. The name of the game to maintain a life-long fitness regimen is progress. As you increase your speed with little effort, you may increase your time as well. To stay in the groove, find places to walk when the weather keeps you indoors. Invest in a treadmill, join a gym, visit the mall or a big box store and walk the perimeter a couple times. The key to keeping a progressive walking routine is regularity.
