Get walking!
Accessibility and versatility: It can be done anywhere!
Convenience: All you need is comfortable shoes.
Gentle: It's easy on joints, especially knees, ankles and back; the injury rate is very low.
Pleasurable: It can be enjoyed alone or with company in the great outdoors. In case of bad weather, it can done on a treadmill.
Therapeutic: Devotees quickly learn that it can become meditative and relaxing.
Briskly walking at 3.5 to 4 miles per hour (a fast pace, but not impossible) burns nearly as many calories as jogging at a moderate pace. You will burn approximately 100 calories per mile, either walked or jogged.
For older people or those who need to walk more slowly, slower walking (2 miles per hour) can also offer many advantages. Remember to check with your doctor before beginning any walking or exercise programme.
To begin:
- Start out with short distances. If you have not exercised in a while, begin with a 15-minute walk. Once you can do this comfortably, increase your distance by adding 5 minutes each day. Walk at a brisk pace, but one in which you can carry on a conversation.
- Aim for a daily walk of one hour. It may take you a while to achieve this goal, but that's half the fun! If your schedule does not permit that much free time; it is okay to accumulate mini walks during the day. For example, a 30-minute walk at lunchtime, a 15-minute walk before dinner and a 15-minute walk in the evening combine toward your one hour daily goal.
- Track your progress with a step counter
To advance your walking programme:
- Head for the hills. Combine hill walking with your regular flat-terrain walking as a form of interval training. Try leaning forward slightly when walking uphill, as this will be easier on your leg muscles.
- Choose varied terrain. Walking on grass, sand or gravel burns more calories than walking on the pavement.
- Swing your arms. Bend your arms at the elbows and pump your arms as you stride. You'll burn 5 to 10 percent more calories and get an upper body workout as well.
- Enjoy the sights and sounds. Tune in to what YOU enjoy about your walking time: Listen to the birds, chat with a friend or listen to your favourite music.
