Start Walking

STEPS

1. Set reasonable expectations. If you have been sedentary for a long time, you'll want to start slow and go only a short distance.
2. Find a good place to walk. Often you can just walk around your block, but if the terrain is too steep, curvy, or unpleasant, try driving to a local park; parks are often flat and peaceful. On cold & rainy days, a treadmill at home is good.
3. Pick an easy first walk. If you're not on a treadmill, make sure that when you're heading out, you can make it back as well.
4. Don't worry about how far you walk. It matters more that you walk for a longer period of time.
5. Set a time. Decide how many minutes you will walk. Choose a time you know you can make. Don't worry how short that time is, keep moving until you reach it. 5 minutes a day is a good start. That time will increase from week to week.
6. Increase your time. Each walk, increase your walking time by 30 seconds to 1 minute until you can sustain a 10 minutes walk. Again, don't worry if you can't go longer than the day before. Set the goal and keep at it until you reach it. After reaching 10 minutes, increase your time by 5 minutes each week.
7. Work on speed and difficulty. Once you can walk 45 minutes a day, try increasing your speed and/or degree of difficulty. Hills and declines, will increase the difficulty of your walk.
8. Determine your target and maximum heart rate. If you are under your target heart rate (THR), you need to increase walking speed for it to be beneficial; if you are above your THR, decrease your walking speed. Weight loss and aerobic health will come through sustained effort, not through increased speed or distance.
9. Try interval training. Walk at an increased rate for 1 to 2 minutes, then slow back to your normal rate for 2 minutes. Every day or two add an interval until you reach your desired total time, including rest periods. As you become more physically fit, reduce your rest periods until they are down to a minute or less.

WARNINGS

• Before undertaking this or any other exercise programme, be sure to check with your doctor, especially if you haven't been physically active in more than 6 months.
• Be prepared for your walk. Take water with you. Also take along a whistle or personal alarm in case you get into trouble with dogs or unsavoury people. Carrying a cell phone is also a good idea.
• If you are walking and become short of breath, slow down or stop. Ask for help if you need it.
• Wear white clothing and reflective fabrics if you will be walking at night. Don't assume that drivers are paying attention or that they can see you after dark.

TIPS

• Buy a heart rate monitor and keep your heart rate in the right zone.
• Swing your arms as you walk.
• Walk with a good posture. Stand straight, put your shoulders back, and take long strides.
• Try to walk at least 3 times per week.
• On weekends or holidays, increase your walking time to an hour or more. On some walks, try interval training by walking much faster for 30 to 60 seconds, then going back to your normal speed.
• Make notes about your walk: note your route, the weather; interesting stuff you saw and the thoughts and feelings you experienced. Keep them in a log along with your maximum heart rate, target heart rate, and the most time you've spent on a walk.
• Listen to music or audio books to add entertainment to the walk.
• After 20 minutes of walking within your target rate, spend 5 minutes at the end of the walk bringing your heart rate back to where it was pre-walk. Slowing your pace down and doing some more light stretching can accomplish this. Do not stop walking to slow your heart rate in a cool down. It defeats the purpose of a cool down.
• Incorporate walking into your daily routine : take the stairs instead of the escalator or the lift; walk to the shops; park the car further away.
• Walking may cause cramps. If a cramp occurs, place your hands on your head and begin breathing through your nose and out your mouth at a slow steady rate. Be sure to bring a water bottle with you.
• Wear comfortable clothing and sturdy, supportive running or walking shoes.