Walking is a basic movement we do every day, but it takes discipline to walk enough to reap the health benefits. It is recommended that people take at least 10,000 steps each day for exercise, measuring them with a pedometer. Read on for tips on how to start walking.
Steps
Part 1 of 3: Preparing to Walk
Step 1. Find a nice place to walk
Generally, it will need to be a place where the ground is flat, there is a straight path, with a smooth surface, and traffic is minimal. You can walk around your neighborhood, but if the road is too steep, winding, or unsuitable, you may want to consider other areas of the city.
- Make sure you wear suitable shoes as walking puts pressure on your feet and can cause pain. Also consider the climate when choosing shoes.
- Drive to a park if there are none near your home; the parks are often uneven and very peaceful.
- Some cities offer cycling and walking paths that are relatively flat and well maintained. On these routes you will avoid the traffic of cars.
- If you don't have a compulsive shopping problem, you can walk into malls as well. They are not uneven, they are large, and they probably offer many paths to combat boredom.
- If you live near a large body of water, the coast can be a nice and relaxing place to get a breath of fresh air and take a morning stroll.
- If you live in a more rural setting, you can walk to the nearest shop, post office, and combine the exercise of walking with doing some chores like buying milk or mailing a letter.
- If you enjoy working out in the comfort of your home, use a slow speed treadmill.
Step 2. Prepare a playlist for your workout
Listening to music while walking can help, especially if low-intensity activities get bored easily. You can choose some music that gives your mind space to wander and think about other aspects of your life. You can also listen to lively music, which doesn't make you lose motivation as you walk. Walks are an excellent opportunity to reflect and plan for the future, although you should be careful to avoid stressful topics. Use walks as opportunities to unwind.
- Upload your favorite music to your phone or MP3 player, so you can listen to it wherever you go.
- A walk can also be a great chance to listen to a podcast or audiobook.
- If you are listening to music or other types of audio while walking outdoors, try to pay more attention to your surroundings. Listening to something with headphones, whether internal or external, makes you less alert to what is happening around you, especially if you walk down the street.
Step 3. Set realistic goals for your progress
If you have been sedentary for a long time, start slowly and from short distances. Write these tangible goals in a notebook or calendar so you don't lose sight of your purpose and check your little successes.
- For example, you could plan to walk for 30 minutes a day, 3 times a week.
- Walking is a fairly light exercise and does not require vigorous physical exertion. With the right equipment, therefore, you will be physically able to walk for hours. You won't experience the same fatigue from more intense exercises, such as running or weight lifting.
Step 4. Develop the mental attitude to "slow but steady" exercise
Doing so will be easier for some people than others. To borrow a common saying, walking is a marathon, not a sprint, so train your mental stamina before going this route.
Don't expect results in a short time. Incorporating walks into your daily routine is a decision that can improve your health and lifestyle, and it's a change you should keep indefinitely. Don't start walking to get in good shape quickly or as a tool to lose weight
Part 2 of 3: Going out for a walk
Step 1. Hydrate yourself well before you start walking
Make sure you have consumed at least 250-500ml of water an hour before walking. Drink more water if you plan on walking for a long time. It's not a good idea to end up dehydrated when exercising, especially in the blazing sun.
- You may want to carry a metal water bottle with you when you walk, to stay hydrated.
- Some people experience stomach cramps if they drink water before exercising, so be careful. Give your body time to digest the water before you start exercising.
- Don't drink too much water, or you'll have to go to the bathroom and won't be able to walk for long.
Step 2. Choose a simple first walk
Make sure you don't stray to the point where you can't get back to where you started. Walking on an oval track of four hundred meters or so is the perfect choice.
If you find that you can walk longer than you initially thought. As mentioned above, walking is not an exhausting activity, so don't be afraid to exceed your goals
Step 3. Decide on a time
When you first start walking, you decide how many minutes you will walk. Choose a duration that you can handle. Don't worry about how short it is. Keep moving until you complete it. 2-5 minutes a day is a good start. You will be able to increase this time from week to week.
Don't pay attention to the distance you travel. It is more important to walk for a good period of time. The fastest and longest walks will come with experience
Part 3 of 3: Improve Your Performance
Step 1. Increase the duration of the workout
After each walk, increase the duration by 30 seconds or one minute until you can go for 10 minute walks. Don't worry if you can't walk any longer than the previous day. Set yourself a goal and pursue it, and you will reach it sooner than you think. After reaching ten minutes, your progress may slow down, but keep trying to increase the duration of your walks by 5 minutes each week.
Step 2. Work on speed and difficulty when you are able to walk 45 minutes a day
Try to leave the oval and walk the streets of the city; you will encounter ups and downs, and your walks will be more difficult.
Continue to find more difficult terrain, until you hike hills and mountains for the toughest challenges
Step 3. Determine your target and maximum heart rate
You can purchase a heart rate monitor and wear it during training to improve the accuracy of your measurements. If your heart rate is below the target value, you will need to increase your pace to benefit your health.
- Your body won't burn fat if you don't hit your target heart rate and maintain it for a good period of time.
- In the case of walking, weight loss and aerobic health come from constant exertion, not from increasing speed or distance.
Step 4. Once you've found your routine, try switching things up with interval training
Walk briskly for a minute or two, then slowly return to your normal pace for two minutes. Every day or two add an interval until you reach the desired duration, including rest periods. When you get fitter, reduce your rest periods to one minute or less.
Advice
- Wear comfortable clothes and sturdy trainers that support your foot.
- Learn to walk. You'll burn more calories, work more muscle, and get more cardiovascular benefits.
- Walking is a very effective stress management technique as well as being a good workout. If you perform active abdominal breathing during each step, the benefits will be even greater.
- Accompany your steps with the movements of the arms.
- Walk with good posture. Stand fully erect, keep your shoulders back and take long steps.
- Walking can cause cramps. If you are suffering from a cramp, put your hands on your head and start breathing through your nose and exhaling through your mouth at a slow, steady pace. Make sure you bring a bottle of water with you.
- It is not necessary to warm up before starting, but if you start putting a lot of strain on your legs, you should do at least a few stretches.
- If you drive a car, make it a habit to park a block or two from home so you have to walk to get there.
- If you have the opportunity to live in a historic center, where you cannot use the car, you will start walking more often naturally and you will not feel like you are exercising.
- Try using an iPod or other MP3 player for fun while walking. An audiobook can make time go by faster on a walk, and you may find that you want to walk more. When following this advice, be especially careful if you walk along a road open to traffic, as you will not be able to hear approaching cars.
Warnings
- If while walking you find that you are short of breath, slow down or stop. Ask for help if you need it.
- Wear white or reflective clothing if you walk at night. Don't assume drivers are alert or that they can see you in the dark.
- Bring a whistle with you in case of unpleasant encounters with animals or thieves. It is also a good idea to take a mobile phone with you.
- Before starting any exercise program, be sure to consult your doctor, especially if you have not exercised in the past six months.
