How to Start a Walking Program

Did you know that walking is the number one participation

sport in the world?  Walking is one of the best things you

can do for overall health and wellness.  When you walk you

use more muscles than any other sport.  In fact, walking

uses almost all of the 650 muscles and 203 bones found in

the human body. So what are you waiting for?

There is not much involved in starting a walking program.

You can start immediately and you don’t need a coach to

teach you how to walk.  The equipment required to start is

minimal and relatively inexpensive.

Important Equipment

The most important piece of equipment you will need is a

good pair of walking or running shoe.   Most shoe stores

and sporting goods stores should be able to supply you with

a good selection.  You can also check out some of the

online stores, you will find some good sources at

DrLeonards.com or FootSmart.com. You may also want to think

about getting  yourself a pedometer.  Pedometers are handy

little gadgets that can measure your distance and time and

help you keep track of your progress.

Why am I walking?

Now that you have your equipment and are ready to go, it

might be nice to know why you are starting a walking

program.  The health benefits of walking are many and

include the following:

·                    Helps with weight loss.

·                    Helps to reduce blood pressure

·                    Reduces the risk of type 2 diabetes

·                    Relieves stress

·                    Boosts overall energy levels

·                    Strengthens the heart and reduces the

risk of heart disease

·                    Studies have shown that walking

relieves depression and     anxiety

·                    Strengthens your body

·                    Burns almost the same amount of

calories as running

How should I start?

Since walking uses almost all 650 of your muscles it is a

very good idea to warm up before you begin a walk.  This

will loosen up your body and help to avoid injury. 

How long should I walk?

You should build up to walking for about one hour.  Your

current fitness level will determine the length and time of

your first walk.   Some people will only be able to walk

around the block, others will able to walk the full hour.

Do what you feel comfortable with and build from that

point.  Keep a log to measure your progress.  As you become

fitter, increase the pace and distance. 

Personally, I like to measure my walks in distance.  A

pedometer will be of great assistance.  Measuring your walk

in distance helps to compensate for days when you might

walk a little slower or faster.  After your first few walks

try to achieve a brisk pace where you may be puffing a

little but you can still talk.  Remember, there is not much

difference in the amount of energy (calories) expended by

walking or running a specified distance.

After you have finished your walk don’t forget to cool

down.  Try to spend about 5 minutes walking slowly.  This

will allow your heart, lungs and blood flow to return to

normal gradually. This decreases strain on your heart and

can help to prevent muscle strain and soreness.

JUST DO IT!!!

Hey, you’ve seen the commercials.  Now you just have to

commit yourself to walking on a regular schedule.  Make it

part of your routine just like brushing your teeth.  It’s

easy to do and doesn’t require special training or

equipment.  Just do it!

Mike Brooks has been a life long follower and proponent of
the fitness lifestyle. Through his avid research, Mr.
Brooks has come to the realization that being healthy is a
choice and encompasses not only proper diet but also a
fitness regimen that includes the mind, body and soul.
Mike Brooks is the publisher and editor-in-chief for the
health information site http://www.ultimatehealthreport.com.

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