Walking For Beginners
Walking is such an integral part of living, akin to breathing and sleeping, that we take it for granted. Moreover, we tend to view walking as a mundane function that we perform rather than a tool with many useful features. Before beginning a walking regimen, then, the first step you will need to take is to change how you think about this underutilized skill that you possess. You would do well to internalize the knowledge that walking regularly can improve your overall health, help you lose weight, and increase your self-esteem and sense of well-being.
Beginners Should Start Out With Baby Steps
It is probably best to ease into this new endeavor, particularly if you're out of shape or easily discouraged. So to begin with, try walking around your neighborhood for about ten minutes at whatever speed you're comfortable with. No matter how slow you walked, the exercise will have been good for you. More importantly, you will have overcome the mental inertia that has been preventing you from taking action up to this point.
Once you've decided that walking has some real potential, you can gradually increase your walking time, distance and pace. To get the most health benefits out of walking, ultimately your goal will be to walk at a pace that qualifies as aerobic exercise for 30-60 minutes, three to five times a week. As a rule of thumb, the aerobic exercise threshold is reached when your walking makes you almost too out of breath to speak easily. When you reach that point, your walking speed will be between three and four miles per hour.
If you are not always able to devote a half hour or more to walking, as a beginner you should be aware that there is scientific evidence that many short periods of aerobic exercise will have comparable results as fewer more sustained aerobic workouts. So walk whenever you have time without stressing out because you're not always able to get in as much exercise as you think you should.
Walking around your neighborhood can be enlightening. You may gain a new appreciation for your neighborhood, or you might decide that it's time to move. You'll certainly get to see your area from a different perspective. As much as you may enjoy these walks, your neighborhood is just one option.
There are only so many routes you can take from your front door to explore your surroundings, so after a time you may begin to get bored and start looking for other walking venues. Is there a nice park or a high school track nearby? How about a lake with a walking path, a gym with an indoor track or a treadmill, or a mall that allows mall walking? The question of where to walk shouldn't be an obstacle. That is a logistical problem that can be solved with relative ease.
Walking need not always be something that you do for exercise. Indeed, it would probably be best if you mixed it up a little to avoid always thinking of walking as something you have to do. Leisurely strolling on the beach, meandering through a park, and even shopping in the mall are all obvious examples of pleasurable experiences that involve walking. The fact that they provide exercise and all the associated health benefits is just a bonus.
There is no rule that says walking must always be a solitary activity. Many beginners find it easier and more enjoyable to keep up their walking routine by walking with others, at least some of the time. If you can't find a friend or family member to walk with, joining a walking club or mall walking regularly will provide company as you walk, and perhaps yield one or more walking partners.
Walking outside, particularly in nature, is both invigorating and uplifting. For many reasons, however, it is not always possible to walk in that environment, or to find the time to do so. Many people prefer to exercise at home by walking in place or walking on a treadmill, often following a workout on a DVD led by a professional trainer. The primary advantages of this are being able to get some exercise when you only have a short window of opportunity, and being able to walk regularly regardless of the weather conditions or the time of day.
Whether you walk inside or outside, nearby or across town, you will get the most benefit from your walking by maintaining a challenging, regular regimen. Very likely you will also find it easier to keep it up on an ongoing basis. It is important to keep in mind that this is a permanent lifestyle change that will help you live a healthier, happier, longer life.
WALKING TIPS FOR BEGINNERS
Warm up your muscles slowly by walking at a normal pace for the first five minutes.
People who faithfully track caloric intake and usage are more likely to stick with their overall exercise program and have better long term results.
Walking at a 3-4 mph pace burns 90+ calories per mile; varies by body weight and metabolism.
Four laps around a track equals about one mile.
One mile is more or less equivalent to 20 blocks in New York, 16 blocks in the Midwest, and 10 blocks on the West Coast.
It takes 15-20 minutes for the average person to walk one mile at a moderate to brisk pace.
A pedometer with calorie counting feature is a proven motivational tool.
The average person's stride is three feet; 1,760 steps equal a mile.
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Liz Neporent's Fitness Walking For Dummies is for anyone who wants to start an exercise program but may not have the knowledge or motivation to do it. If you're already a walking fanatic, you'll find out how to become a better fitness walker. This easy-to-understand guide is also for those who are on track to lose weight, decrease blood pressure, control cholesterol, relieve stress, prevent heart disease, and deal with depression. Explore what it takes to begin an exercise program by setting goals, choosing shoes, and considering nutrition to optimize your workout. Fitness Walking For Dummies also covers warm-up and cool-down routines, strength training, the four levels of walking (Lifestyle, Fitness, High-Energy, Walk-Run), weight-training routines and stretches, buying and using a treadmill, age, pregnancy, walking with your dog, and dealing with pain and injuries. Whether your goal is to improve your health or your appearance, lose weight, get stronger, feel good about yourself, or all of the above, this book can help you do that by showing you everything you need to know about starting and maintaining a walking program.
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