WALKING TO STAY FIT

Walking To Stay Fit

Walking is one of the easiest and least expensive ways to stay physically fit. Let’s look at what’s in it for you.

Here’s what you get…

More energy, deeper and more satisfying sleep, stronger leg muscles, less shock on the knees than running, losing weight, and lowering body fat while reducing stress. Sounds like what you want? Then read on…

As a bonus, scientists say… You’ll live longer and gain two hours of life expectancy for every hour of speed walking, according to the AHA (American Heart Association). Fact: Walking burns 125 calories per half hour.

Walking can be as challenging as jogging. Why? When you walk at speeds faster than 3.1 mph, your stride length naturally increases.

Lengthening your stride is inefficient because it requires additional energy to move your legs forward. This, in turn, requires more arm and torso movement and causes higher aerobic demand and more calorie-burning. Yep! You burn up your weight.

Research shows that at maximum levels of exertion, oxygen consumption (the bottom line to cardio-respiration fitness) is slightly lower for race walkers than it is for runners. AND… at moderate intense levels of exercise, oxygen consumption is about equal between race walkers and runners.

How Can You Tell If You Are Walking Briskly Enough?

• If you are walking briskly - you are walking purposely as if you were a bit late for an appointment.

• You will breathe deeper than you would normally.

• You still hold a conversation.

• You experience a warm, glowing feeling throughout your body.

• You may start to sweat a bit, depending on how overweight you are. When wearing layers of clothing, take off one layer as you feel warmer. But remember to put them back on again when you stop walking.

• Your heart will start to beat a faster. This is good. Your heart is a muscle and needs exercise like all your other muscles.

• If you can talk easily, then you are not walking briskly enough. So up your pace a little. Remember... not to take big steps. Take short ones.

The good thing is… walking burns up calories. If you walk slower, then walk a bit further. If you are much overweight, then try strolling for 30 minutes before you consider walking briskly.

If you are trying to slim down, experts recommend working up to a minimum of 45 minutes of brisk walking at least five days a week.

One of the most effective ways to get into walking is with a progressive program that gently steps things up as you get more miles under your feet.

Walking For Fun

Ø Weeks 1 & 2 JUST DO IT

Do This…

Focus on getting a kick out of it. This is your PRIME direction each week. If it’s interesting, you’ll stick with it. Make it so like this…

Try savoring the outdoors and you’ll be a natural walker. You should be able to talk, but with slight breathlessness. In the first week, walk in 10-minute bouts, three to four times a week. Add another two minutes per walk in the second week.

Ø Weeks 3 & 4 FINE-TUNE IT

Try upping your walk…Try to walk (1) 20 to 30 minutes at a time; (2) picking up the pace; and (3) add an extra day’s walk by month’s end. Stand up straight, with your shoulders back and tummy tight. Tucking tummy is aerobic strengthen your core.

Ø Weeks 5 & 6 CHANGE SOMETHING

Try changing routes and music. Yes music. Sing to yourself. AND… Add intervals to one or two walks a week: First walk five minutes at a steady pace. Then walk as fast as you can for 90 seconds. Recover for the next 90 seconds by walking at a leisurely pace. This helps with speed and calorie burning, and it makes time fly. Singing is a way to measure your pace. If it comes hard, slow down. Try to pick a pace that allows singing from time to time.

Ø Week 7 & 8 REWARD YOURSELF

Reward keeps fun in the game. The more fun you have walking, the more you’ll stick to it. Set small goals. As you reach them, find a way to make you smile more. Make it a habit to set goals and give yourself thanks with something that keeps the kick in it for you.

Ø Week 9 & 10 MAKE IT A HABIT

Continue to BOOST the briskness and length of your walks by a few minutes per session. Don’t be surprised if something interesting happens at the three-month mark. That’s when exercise becomes a habit and you BEGIN to crave and enjoy the feeling that comes with walking for fun.