Walking is an excellent form of exercise that can aid weight loss and provide other health benefits. Still, compared with other forms of exercise, many people don’t view walking as effective or efficient for weight loss.
(1) Start your walking exercise by timing yourself. You don’t want to become too tried to make it back home. Check your watch when you begin, and walk around one block over and over until you get a little tired. Check your watch to see how long you have walked. That’s the length that your walks should be for the first week or two. If you get tired on the way home, stop, rest then walk some more.
(2) Maintain the same level of exertion for your entire walk. You will be asking your heart to work hard (but not too hard) for your entire session. Your hearts gets the biggest benefit from a sustained workout. If you come to a hill, slow your pace to maintain the same level of exertion that you had on ground level.
(3) If the temperature is hot or humid your workout will seem harder. Adjust the speed and intensity so that you stay at the appropriate exertion level.
(4) If the temperature soars over 95°F with 80% humidity, limit outside exercise to no more than 30 to 45 minutes.
(5) Establish a rhythm to your exercise routine. Using music can help you to do this. The rhythm helps you perform each repetition within a set with the same gusto!
(6) Be kind to your feet. Exercise in shoes that were designed for the job or you are giving an open invitation to aches, pains and even stress fractures in your feet and legs.
(7) Pick the right kind of shoe. Walking or running shoes absorb the shock of your stride. This is thanks to a slightly elevated heel that also helps to prevent injuries to the leg muscles and tendons.
(8) Tennis and other types of athletic shoes absorb the impact of sideways movement and quick turns.
(9) Women who typically wear high heels should avoid flat tennis type shoes because the sudden shift in foot position could cause strain.
(10) Buy new shoes often. They may last for years, but looks are deceiving. They will lose their shock absorption within just a few months. If you walk fewer than 25 miles a week a new pair is in order every four to six months. If you walk more than 25 miles a week, they should be replaced every two to three months.
(11) Examine the patterns in your existing shoes and/or take them along when shopping for new ones. Your wear patterns might help the salesperson pick out the best pair for your feet.
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