Why should I walk?

Walking is one of the easiest and least expensive ways to stay physically fit. It’s also a versatile form of exercise that can be done indoors or outdoors, and you can tailor the intensity of your exercise based upon your individual abilities and goals. Focus on your pace and distance covered which in time will increase your fitness

1. Before starting a walking program, check with your doctor if you have had a medical condition or if you have had a recent injury. ..

2. Invest in good shoes to give you support

3. Always warm up by walking at a slow or normal walking pace for 5 10 minutes before picking up the tempo of your workout.

4. Pay attention to your heart rate and breathing. Walk at a pace that challenges you and elevates your heart rate, but don’t overdo. You should be able to talk and carry on a conversation while you are exercising; if you can’t, you may be working too hard.

5. As you progress you can increase to some interval training i.e. work harder for 1 min after 60 secs drop the intensity to an easier pace for 120 secs that’s one interval repeat the process 3-5 times followed by lower intensity and cool down

6. Consider getting a pedometer to track the distance you’ve walked or the number of steps you’ve taken.

7. Be sure to carry water.

8. If you go outside vary your route on different days of the week.

9. Walk with a buddy helps keep you motivated and enjoy it

10. Plan to walk 3 times a week for I month slowly increase the length of time and the intensity

11. After 6 weeks try to do 4 times a week and try to progress to 30-40 minutes a day.

12. Month 3 have hard days and easy days and incorporate those waist strength exercises every other day.

The benefits for you?

burns calories
helsp towards maintaining a healthy weight
boost your metabolism
helps to reduce body fat
boosts your energy levels
strengthens your legs and bones
helps to strengthen the immune system
improves your circulation
lowers your blood pressure
helps to prevent and control diabetes
promotes positive mental health, including higher levels of self-esteem
helps you to manage stress and release tension
helps to improve the ability to fall asleep quickly and sleep well
Strengthen bones
It may motivate your children to walk more if that’s what they see you doing and provides an activity to share with family members and friends
It can be done almost anywhere
It’s more environmentally friendly than driving
It’s free
Get up early and go for a walk
Cancel the paper / milkman and walk to the shop instead
If you run out of essentials, walk to the local shop to buy them – don’t take the car.
Walk whilst talking on the phone
Set yourself a goal to walk up and down the stairs a certain amount of times per day

By Maureen Hudson (MSc)