a habit. Walking a minimum of 5 days/week is a good
sure to drink plenty of water before, during, and after
your walk at a slow warm up pace.
and do a few warm up stretches.
your walk with the slower cool down pace and stretch
taking the time to warm up and stretch, you will perform
better and reduce the chances of injury.
avoid stiff or sore muscles or joints, start gradually.
Over several weeks, begin walking faster, going further,
and walking for longer periods of time.
your head up and eyes forward.
shoulders should be down, back and relaxed.
your abdominals and buttocks and fall into a natural
on looking forward to about 12-20 feet in front of you.
should swing naturally at waist level with arms bent
at approximately 90º.
hands should be relaxed and loosely closed.
elbows should be close to the torso.
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.
the ground first with your heel. Roll through the step
from heel to toe.
off with your toe. Bring the leg forward to strike again
with the heel.
shoes with thick flexible soles that will cushion your
feet and absorb shock.
shoes will ensure you are able to roll through the step
your feet are slapping down rather than rolling through,
your shoes are likely too stiff.
clothes that are right for the season.
clothes for the summer help to keep you cool by absorbing
sweat and allowing it to evaporate.
your clothing in the winter, and as you warm up, you
can take off some layers.
Much Is Enough?
the general health benefits try to walk 30 minutes a
day, most days of the week, at a "talking" pace.
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.
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.
more you walk, the better you will feel. You also use