Walking

Walking is the simplest, easiest exercise for all age groups. Walking is a low-impact exercise that nearly everyone can do. Like any exercise, the health benefits are multiple. Walking as part of an active lifestyle can: decreased obesity, decrease the risk of diabetes, decreased stroke and cerebrovascular disease, decreased heart attack, decreased cancer, decrease high blood pressure, decreased anxiety, decreased depression, decreased osteoporosis, decreased low back pain and increase a person overall function and emotional well being.

You know you want to get back to a healthier you, but don't know where to start. All the different workout options can be a bit daunting. If you're just starting, start with what you know, WALKING! Walking is one of the easiest, most enjoyable, and most profitable forms of exercise. All you need is a good pair of shoes, comfortable clothing, and desire. It also helps to add in some high paced tunes and a friend to boot! Make it fun, mix it up. Take different routes, take the same route but in the reverse direction, walk every park in your city, walk to the grocery, get a map and make a fun route. Start off small and build up. Set small goals and when you can check them off, set bigger and bigger goals. One pound is equal to 3500 calories so get moving. Use a pedometer and track your steps, or get a satellite heart rate monitor. Set a goal each day and track your progress. To add resistance, add ankle and/or wrist weights. Walking is a great low impact exercise. Get up, get out and move!

If you have not done any exercise or aerobic activity in a long time, walking is a great first start. Simply get up, get out and start walking. If you have not done any activity for years, start by walking 500 yards and gradually increase the distance each day until you are walking for 30-60 minutes everyday.

Walking Equipment
While you can initially begin walking in any shoes that you have it is best to have appropriate footwear. Walking or running shoes are appropriate. Shoes should have good arch support, firm heals and flexible, shock absorbing soles. Everyone feet and walking technique can be slightly different and it is best to have your shoes fitted by a trained professional. Tips on fitting shoes can be found here.

Clothing for walking should be loose fitting, and comfortable. It is often beneficial to dress in layers so you can adjust to changing temperatures. If you walk outside or on busy streets it is important to wear bright colors or reflective tape after dark so that motorists can see you.

Stretching
Generally stretching exercises for walking include the following:
Calf stretch
Quadriceps Stretch
Hamstring Stretch
Iliotibial band stretch

Disclaimer
The information on this website is not intended to be medical advice. The information on this website may not be complete or accurate. While the information on this site is about health care issues and sports medicine, it is not medical advice. People seeking specific medical advice or assistance should contact a board certified physician. See Site Terms / Full Disclaimer.