-
Develop
a habit. Walking a minimum of 5 days/week is a good
goal.
-
Be
sure to drink plenty of water before, during, and after
walking.
-
Start
your walk at a slow warm up pace.
-
Stop
and do a few warm up stretches.
-
End
your walk with the slower cool down pace and stretch
well.
-
By
taking the time to warm up and stretch, you will perform
better and reduce the chances of injury.
-
To
avoid stiff or sore muscles or joints, start gradually.
Over several weeks, begin walking faster, going further,
and walking for longer periods of time.
WATCH
your Posture
- Walk
tall.
- Hold
your head up and eyes forward.
- Your
shoulders should be down, back and relaxed.
- Tighten
your abdominals and buttocks and fall into a natural
stride.
- Focus
on looking forward to about 12-20 feet in front of you.
- Arms
should swing naturally at waist level with arms bent
at approximately 90º.
- Your
hands should be relaxed and loosely closed.
- The
elbows should be close to the torso.
- If
your arms get fatigued, keep them bent for 5-10 minutes,
then lower them to recover. As soon as you feel rested,
raise them again.
- Strike
the ground first with your heel. Roll through the step
from heel to toe.
- Push
off with your toe. Bring the leg forward to strike again
with the heel.
What
to Wear
- Wear
shoes with thick flexible soles that will cushion your
feet and absorb shock.
- Flexible
shoes will ensure you are able to roll through the step
- If
your feet are slapping down rather than rolling through,
your shoes are likely too stiff.
- Wear
clothes that are right for the season.
- Cotton
clothes for the summer help to keep you cool by absorbing
sweat and allowing it to evaporate.
- Layer
your clothing in the winter, and as you warm up, you
can take off some layers.
How
Much Is Enough?
- For
the general health benefits try to walk 30 minutes a
day, most days of the week, at a "talking" pace.
- To
improve cardiovascular fitness walk 3 to 4 days a week,
20 to 30 minutes at a very fast pace - breathing hard
but not gasping for air.
- If
you are walking for weight loss you should walk a minimum
of five days a week, 45 to 60 minutes at a "purposeful/talking" pace.
- The
more you walk, the better you will feel. You also use
more calories.
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