Walk
Your Way to Fitness
One of the
most pleasant ways to exercise, especially in the Fall,
is to walk. Walking appeals to a lot of people because
it can be done just about anywhere and the only equipment
you need is a good pair of walking shoes. Walking on
a regular basis, conditions and strengthens the heart
and lungs, tones muscles and burns calories. Studies
have shown that the average person can increase his or
her heart rate by walking only four miles an hour, or
a 15 minute mile.
As with
any exercise, prepare your body before your workout with
a warm-up. This can be as simple as waking at a slow
pace for five minutes and then stretching your shoulders,
neck, hamstrings, calves and quadriceps. This will reduce
the likelihood of sustaining an injury. A good pace is
to walk briskly, or somewhere between a stroll and half-run.
At this pace, your heart rate will remain elevated for
at least one half hour.
Although
the basic posture for a walk is one that feels natural
and relaxed, there are certain things you can do to maintain
good form. Try to stand up right, keeping hips in alignment
with shoulders. Your head should be high and your chin
should be parallel to the ground. To increase the aerobic
benefits of walking, swing your arms at a 90 degree angle
back and forth as you walk, and keep elbows close to
your body. If you want to walk at a faster pace, lean
forward from the ankles (not the waist) and place one
foot directly in front of the other so that your hips
rotate from front to back instead of side to side.
Tips To
Keep You on the Walking Path:
- Eat every
four to five hours to keep energy level high. Avoid
sugary foods like candy or soda which can give you
a temporary jolt, then bring you down. A slice of low-fat
cheese and a piece of fruit eaten a hour before a walk
is a good, high energy food choice.
- Warm
your muscles before you take a fitness walk. Light
aerobic activity will boost the temperature, lubrication
and elasticity of your muscles, making them less prone
to injury.
- Vary
the days you walk and change your walking path to prevent
boredom. Consider listening to a favorite CD or book
on tape to add interest to your walk.
- Break
your walking routine in half, or into several workouts.
You will feel less overwhelmed at the thought of walking
for say, an hour, and you will have more energy.
- Consider
walking with a partner or a group. The and support
of other individuals will keep you motivated to continue
your walks.
