Walking 101

Walking 101 eliminates all your reasons to procrastinate getting started on an exercise program. It is not expensive, it can be done anywhere and all you need is a good pair of shoes and a commitment from you.

Walking can be done at many levels of experience. It will often challenge the cardiovascualar system and is performed with minimal risk of injury.

Benefits of Walking

• Reduced Risk of Cardiovascular Disease
• Can Help Lose and Maintain a Healthy Weight
• Help Increase Bone Density
• Help Reduce Stress
• Low Risk of Injury

Believe it or not, there are different types of walking depending on your goals. In this article, we'll cover what you would do if you are just beginning. You would want to start with 'Health Walking'.This is generally a stroll. When doing this type of walk, you want to be sure you are walking at a normal, leisurely pace. This type of walking is perfect for anyone just starting out on a regular program, someone who is obese, arthritic or cardiac patients.

Whenever you are performing any type of activity including walking you want to be sure that you perform with good posture. This allows you to always maintain a safe and effective walking program.

Posture Tips for Health Walking

• Head: Your head should be in neutral position. It should be in line with your spine, not leaning forward or to the side. Your chin should be parallel to the ground. To practice you can pretend there is a string pulling up from the centre of your head.
• Shoulders:You want to always keep the shoulders relaxed, down and back. If you find your shoulders heading up to your ears, you could experience tightness in the neck.
• Chest:You want your chest to be lifted. By allowing your chest to sink, you walk with improper spinal alignment. Practice using the same string example for proper head postioning.
• Abdominals:As you walk, keep the abdominal muscles slightly contracted throughout your walk
• Arm Swing:Your arm swing should be comfortable and feel natural. The elbows should be relaxed and the arm swings opposite to the legs. You want to keep your arms moving in a forward direction, never crossing the body. This wastes energy.
• Let Action:Again, as with your arms the movement should be comfortable.

If you are beginning your own walking 101 program, start by trying to walk for 10 minutes, three times a week. When you are successful with that add 2 minutes to your time for 1-2 days of the second week. You will now walk for 12 min. for one day. In your third week if you feel good add another 2 minutes to 1 of the days and then try adding an incline. You may need to go somewhere, where you know there are some hills. For your fourth week continue to add the 2 minutes to all three days, and you may even try speeding up for a couple of minutes. By week four you are now walking at 15 minutes, 3 days a week and even putting in some hills and speed work. Congratulations!

By incorporating a regular walking program into your daily routine, you will have more energy and feel great. Follow the tips below to stay safe and have fun!

Safety Tips

• Try to walk with a partner
• Try to go when it is light out
• Try to stick to areas that are not secluded
• When walking with music, keep it low enough so that you can hear your surroundings
• Do not wear expensive jewelry or carry valuables.
• Wear identification
• Trust your instincts
• Stay alert, aware and in control
• Be confident

Congratulations! You are now a graduate of Walking 101!

Click to return from Walking 101 to the Cardio Training page.