Walking For Exercise
Walking is an excellent way to start getting fit because it costs little to nothing and can be done almost anywhere and by just about anyone. So how do you begin with a walking program? Here are a few do’s and don’ts to get you started. DON’T focus too much on speed or distance. When you’re new to walking, it doesn’t matter how far or how fast you go. Instead, focus on slowly building up your time (starting with as little as 5-10 minutes at first) and walking at a comfortable pace for you. Greater speeds and distances will come as you get fitter! DO ease into walking. Remember to warm up at a slower pace and work up to longer distances gradually. DO wear proper footwear. A supportive shoe will be comfortable and go the distance with you. Do you have pain while reaching or bending? If you are not moving like you once were, please don’t hesitate to come in for a check up and get back on track to feeling great again. Call the clinic nearest you today!
DON’T get caught up with long workouts. Walking can be broken up into several mini sessions throughout the day as you accumulate your time. You don’t have to walk for an hour, for example, to get the benefits of this form of exercise. How long should you walk? Ideally, work your way up to walking for at least 20 minutes per session. Eventually, you may be able to walk longer (up to an hour). The longer you walk past 20 minutes, the more fat you are burning, so that can be a good motivator to keep pushing yourself as you get fitter. But remember: Time can be cumulative: You don’t have to do 20-60 minutes in a single walking session. You can do several 10 minute mini workouts each day and add them up.
rehab.centrahealth.com
Made with FlippingBook - Online catalogs