Walking is wonderful exercise. It can be done by just about anyone, anywhere. There is no equipment needed, other than a pair of well-fitting, comfortable shoes. It is an easy form of good exercise that provides all of the health and fitness benefits of other cardiovascular exercises. A good walking program can progress with your fitness level, making it perfect for a beginner or exercise enthusiast.
Step 1
Get a pair of good-fitting, comfortable shoes that are made for walking. A good running shoe store helps you find the perfect pair of shoes for your feet and walking stance.
Step 2
Lace up your shoes, and head out the door. If it has been awhile since you exercised regularly, start slowly. Your goal can be to go a few blocks or a couple of miles. Or you can walk for a specific period. Try to walk at least three times a week to begin with. Keep a walking log to help track your progress and to keep you motivated. Record how far you have gone and how long it took you.
Step 3
Slowly increase your speed or the amount of time you walk. Add a few minutes to your daily walks or add days to your routine. Make these increases gradually over time, never adding more then 10 percent to the previous week's miles or time. Leave at least one day as a rest day
Step 4
Mix it up to stay motivated. Walking the same routes day in and day out can get boring. Throw in something new to keep your interest and fitness level up. Try a new route, invite a friend to join you, join a walking group, add some intervals where you walk faster for a minute or two or between light pulls, or add some power-walking arm pumps.
Step 5
At the end of each walk, take several minutes to stretch. Pay particular attention to the hips, hamstrings, quads, gluts and calves. Keeping your muscles flexible and limber helps to keep you walking and injure free for many miles to come.
Things You'll Need
- Comfortable walking shoes
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