Walking is a natural skill we learn and develop in life. When done correctly, it can be used as a fun and effective workout. With the below tips, you can turn your normal walking into a fitness routine.
1. Warm Up. Take an easy 5 min walk to warm the muscles and let your body know you’re preparing for exercise.
2. Stretch. After your warm up walk, gently stretch to prepare the muscles and joints.
3. Brisk Walk. Now that you have warmed up, you are ready to walk. Make an effort to walk briskly for at least 30 minutes. Brisk usually means a pace of 17-15 minute per mile (3.5 to 4 miles per hour). You should be walking fast enough to raise your heart rate and break a sweat. If you can’t walk a full 30 minutes, gradually increase your workout time.
4. Cool Down. Towards the end of your walk gradually slow down your pace. Walk at a slower pace for about 5 minutes.
5. Stretch. Finish off with a few gentle stretches, which will improve your flexibility.
Feet: Walk heel to toe. With each step, land gently on the heel and midfoot. Roll smoothly to push off with the toes. Use the balls of the feet and toes to push forward with each step.
Head and shoulders: Keep the head up with eyes focused straight ahead. Keep the shoulders relaxed but straight. Avoid slouching forward.
Hands and Arms: Bend your arms at a 90 degree angle and pump from the shoulder. Swing them naturally. Keep your wrist straight, hands unclenched, and elbows close to your sides. Pump the arms for a quicker pace. You will burn 5 to 10 percent more calories.
Ab Muscles: Keep the stomach pulled in slightly and stand upright. It is important to actively use your abdominal muscles to help support the body and spine.
- Drink plenty of water before and after your walk. Carry water if you plan to walk for longer than a half hour or with no water on your route.
- Wear appropriate footwear to avoid blisters and shin splints.
- Sneak a walk in where ever you can. Take a 15 minute walk during your lunch break.
- Add some hills. You can burn extra calories and work your gluteus & thighs by walking hills.
- Walking with others can turn exercise into an enjoyable occasion. Consider joining a walking club. If you’re in the Los Angeles area, check out the FunFIT Mile Club.
- Walk to your favorite tunes. If using headphones, pay attention to your surroundings for any unexpected hazards.
- If you have not exercised in a long time or have medical conditions, see your doctor for a medical check up before starting a new fitness program.