Walking
Walking is the simplest, easiest and most versatile form of exercise,
and it's becoming increasing popular as an aerobic activity. Kinder
to the joints and skeletal system than running or even jogging,
walking can provide aerobic benefits and improve overall fitness
when it is done vigorously. The average stroll takes about 20
minutes per mile, so the fitness walker should aim for about 12
minutes per mile, though it may take time to get up to that speed.
Even Slower Walking Works
As with all true aerobic activity, vigorous walking needs a warm-up
and cool-down period. Slower walking at first and a bit of stretching
will usually do the trick. For people who prefer to walk at a
slower pace for their entire workout, it's possible to get aerobic
benefit by walking for a longer period of time. Find a green,
scenic place and go for it!
Before You Walk!
The only special equipment a fitness walker needs is a comfortable
pair of shoes, but it's smart to dress in layers that can be removed
as the body temperature rises. Walkers need to exercise three
to five days a week for 20 to 45 minutes each time if they move
vigorously, and longer if they prefer a slower pace. Changing
stride lengths, increasing the pace and swinging your arms broadly
all increase the intensity of the activity.
Who Will Benefit?
Just about everyone wil notice improvements in their overall health
when they increase the intensity and/or time spent walking. Even
people with joint pain or those who are out of shape, over 40
or who have a family history of heart disease can benefit from
walking, perhaps short distances on level ground at first, once
they get a healthcare professional's approval. You've been walking
since infancy. Why not make walking an integral part of your fitness
program?