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Walking is one of the simplest options to increase your physical activity and improve your overall health. Brisk walking for 30 minutes per day at least five days per week, can reduce your health risks for heart disease, stroke, diabetes, obesity and other conditions. Walking works several major muscle groups and is a weight-bearing exercise that can help maintain bone density and is easy on joints.
What do you need to start a walking program?
• If you have health issues or have been inactive, talk with your health care provider before starting a new walking program.
• Get a pair of well-fitted walking shoes with a flexible sole that provides arch support and cushion for your heel.
• Evaluate your walking area – be sure that your walking area is an even surface and well lit. If you are at risk for falls, consider indoor walking areas such as a shopping mall or local school.
• Check your walking posture – keep your spinal column erect, chin slightly up, shoulders relaxed and use a comfortable stride length.
• Be safe – if walking outdoors, choose clothing that will make you easy to be seen.
• Track your progress – use a health app on your phone or use a pedometer to count your steps.
• You want to build a habit, so consistency is important. Set your goal to walk at least five days a week.
You’ll want to start each walk by warming up for five minutes and end each walk with a five-minute cool down at a slower pace. As you begin this walking program, set a pace that’s comfortable for you. Gradually pick up speed until you are walking at a brisk pace, which is generally about three to four miles an hour. During brisk walking, your breathing should be heavier than normal, but not so much that you are not able to carry on a full conversation while walking. If at any time you are having trouble, slow down further and return to a comfortable pace. To reduce your risk of injury, gradually increase how long or how fast you walk, changing only one component at a time.
Sample Walking Program
|
Week
|
Warm Up
|
Brisk Walk
|
Cool Down
|
|
1
|
5 minutes
|
5 minutes
|
5 minutes
|
|
2
|
5 minutes
|
7 minutes
|
5 minutes
|
|
3
|
5 minutes
|
9 minutes
|
5 minutes
|
|
4
|
5 minutes
|
11 minutes
|
5 minutes
|
|
5
|
5 minutes
|
13 minutes
|
5 minutes
|
|
6
|
5 minutes
|
15 minutes
|
5 minutes
|
|
7
|
5 minutes
|
18 minutes
|
5 minutes
|
|
8
|
5 minutes
|
20 minutes
|
5 minutes
|
|
9
|
5 minutes
|
23 minutes
|
5 minutes
|
|
10
|
5 minutes
|
26 minutes
|
5 minutes
|
|
11
|
5 minutes
|
28 minutes
|
5 minutes
|
|
12
|
5 minutes
|
30 minutes
|
5 minutes
|