Walking
is a low cost, safe fitness activity that almost everyone can do. A brisk, purposeful
walk can help you to meet your weight and fitness goals. Not many things in life
can offer to improve the quality of your life like regular aerobic exercise. You
will work better, play better, sleep better, feel better and look better. Outdoor
walking has the added benefit of allowing you to get out and enjoy nature. An
alternate walking spot needs to be found for icy, rainy or very muggy days. Malls,
schools, office buildings, treadmills and fitness canters can all provide climate controlled walking environments.
Tips
for Starting a Walking Program
- Plan to walk for at least 30 minutes daily.
- As you start your walking program, you may not be able to walk for 30 minutes at a
time. Begin by walking for 10 minutes three times a day.
- Start slowly and walk at a comfortable pace to avoid fatigue.
- Wear comfortable clothing and shoes. Walking
or running shoes are appropriate.
- Do not overdo it-stop and rest if you get tired.
Pain or discomfort is a warning sign that you may be doing too much. Check
with your family physician if you are concerned.
- Do not be a fair-weather walker. Find
an alternative walking spot.
- A walking partner can keep you motivated.
- Enjoy yourself.
How much
walking is enough to help you to reach and maintain your weight goals? Shape
Up America has implemented a 10,000 Steps Program. They based it upon studies
that found 10,000 steps is the right amount to help people reach their weight and fitness goals. They found that most people walk about 900-3,000 steps in the course of their daily activities. An additional 30 minutes or more of brisk walking is required to reach the 10,000 step goal.
Using a Pedometer
A pedometer
is a device that senses your body motion and counts your footsteps. A pedometer
will allow you to measure the number of steps that you take in a day to determine if your current activity level is putting
you on the track to success. Knowing the number of steps that you take each day
can help you to set goals, monitor progress, and stay motivated. A simple pedometer
costs about $10.00. They can be found in the sports section of most discount
stores. Look for one that has a display that is easy to read, is covered to prevent
bumps from resetting the count, and will be comfortable to wear at your waist all day.
Pedometers with additional functions are also available.
See Where You Are
Start
by wearing the pedometer each day for a week. Track your steps at the end of
each day on a log or calendar. Make a notation of the days on which you went
for a walk and how much time you spent on each walk.
Setting a Goal
Take
the highest number of steps that you walked on any one day and set that as your goal for each day of the following week. Track the total number of steps at the end of each day. At the end of the week, assess you progress and set a new goal for the following week. Keep in mind that your ultimate goal is 10,000 steps a day-each and every day. You will be amazed at how quickly walking speed and endurance increase if you are consistent with your
efforts.
Tracking Your Success
Logs
are a great way to track your success and keep your motivation high. Use the
activity log provided or come up with your own version.
