Week One – Walking

Walking, like other forms of exercise, can help you achieve a number of important health benefits. Walking can help you:

manage cholesterol – lower LDL (bad) cholesterol and increase HDL (good) cholesterol
lower blood pressure
reduce your risk of type II diabetes
manage your weight
improve your mood
stay fit and strong

Getting Started

name If you’ve been inactive and tire easily, it’s best to start slow and take it easy. In the beginning, only walk as far and as fast as you find comfortable. If you can only walk for a few minutes, let that be your starting point. Start with a short daily session of 5 to 10 minutes and slowly build up to 15 minutes twice a week. Over several weeks, you can gradually build up to 30 to 60 minutes of walking most days each week.

As you walk, measure the intensity of your workout by checking your heart rate. Knowing your heart rate allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it. To find out if you’re exercising within the range of your target heart rate, stop walking to check your pulse at your wrist (radial artery) or neck (carotid artery). Alternatively, you can wear an electronic device that tracks your heart rate.

Proper Form

Walking is a great form of exercise because it’s simple to do, but remember that using the correct form is essential to help avoid injury. Use the following criteria to act as your checklist when walking:

Hold your head high
Focus your eyes in front of you
Keep your chin parallel to the ground
Move your shoulders freely
Swing your arms in a natural motion
Gently tighten stomach muscles
Tuck your pelvis under your torso
Position your feet parallel to each other and, if possible, shoulder width apart
Walk with smooth movements
As you walk forward, roll your foot from the heel to toe; avoid coming down too hard with your heel on the ground.

Track Your Progress

Keep a record of how many steps you take, the distance you walk, and how long it takes. This can help you track your progress and serve as a source of inspiration. Record these numbers in a walking journal or log them in a spreadsheet on your computer. Another option is to use a pedometer to calculate time and distance for you. Just think how good you’ll feel when you see how many steps you’ve made each week, month or year.

Tip: Pedometers can be found online and at most fitness stores. Prices vary, but basic models will cost less than $20. When choosing a pedometer ask yourself these questions:

Is it easy to use?
Is the display easy to read?
Is it comfortable?
Is it sturdy?

Interested in more information about starting a walking program? Log on to Apple-a-Day and download a 12 week walking schedule.

Source:
Apple-a-Day
Alberta Health and wellness