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Whether you want to walk to the end of your own street or your goal is to walk 30 minutes on a track, there are a few basic tips that will help you do it right.
- The first question most people ask about beginning to exercise is, "When should I do it?". There are many different opinions on this. The most popular one tends to be that morning is most effective. Some experts have even suggested that exercising on an empty stomach will help you lose more weight.
But the American Council on Exercise says we tend to think afternoon workouts are easier, making us less likely to skip them. Additionally, our bodies are more flexible and less prone to injury later on in the day.
The bottom line? The best time to exercise is when it's right for you.
- To find your stride, a good rule of thumb is that as you walk, you should be able to easily carry on a conversation. This doesn't necessarily apply if you're an advanced walker, but beginners should never be so breathless that talking to someone walking next to them becomes a challenge.
- As you get ready to kick your routine up a notch, make sure you walk a little faster rather than taking longer strides -- this puts less stress on your joints, which may already be strained, particularly if you are significantly overweight.
- Walking is not an expensive exercise, obviously (It's free!), but you will want to make a good investment in your sneakers before getting started. Make sure to get a proper fit with sufficient wiggle room in the toes. Always wear athletic socks. When the heels of your shoes begin to tilt or show signs of wear, it's time to pony up for a new pair.
- Good posture while walking is important. Always keep your head up and eyes forward (Never watch the ground.). Stand up straight and keep your shoulders relaxed. You can pump your arms if you like, but if you're a true beginner, you may find using both your arms and your legs to be too much, too soon.
- Make sure to have a back-up plan in case the weather gets bad such as mall walking or using a walking video like Leslie Sansone. Inclement weather should be no excuse for not exercising at all.
- Pedometers are a great motivational tool, recommended by the likes of Dr. Kelly Brownell of Yale University's Center for Eating and Weight Disorders. Creator of the LEARN Program for Weight Management (http://www.shapeup.org/publications/hwhl/partax3h.htm), Brownell says pedometers are "highly rewarding" and that they serve as a "...constant reminder that any increase in your activity" is beneficial.
References:
- Snowdon, Les, and Mary Humphreys. Walk Aerobics. The Overlook Press, 1992.
Yanker, Gary D. The Complete Book of Exercisewalking. Contemporary Books, Inc., 1983. 27.
