Home :: Walking and Its Benefits

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!


About the Author:

Mike Brooks has been a life long follower and proponent of the fitness ifestyle.  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.

Our Highest Rated Diet e-book

NL Natural Weight Loss understands that there is no standard diet program that works for everyone. They realize that everyone is different which is why they have created simple step by step guidelines that make it easy to personalize the plan for each and every individual. The plan doesn’t include costly meal replacements, supplements or pre-packaged food, only real foods from the supermarket. The simplicity, convenience and cost of NL Natural Weight Loss ($29.95 one time cost) puts it a step ahead of the traditional diet programs. This program sets the standard for modern permanent weight loss solutions, without the stress of dieting. Their philosophy is based on a healthy balanced diet, adequate exercise, and improved lifestyle, and it’s backed by a mountain of scientific evidence. They offer free online support and a free newsletter packed with useful information and tips on weight loss health and exercise, including healthy recipes. Click here to learn more