| Walking is increasingly being rated as an | | | | a 10-second period is. Also measure your |
| excellent means of staying fit and healthy. | | | | waist, hips and chest every month.. Find an |
| It is natural form of exercise that we do | | | | attractive variety of routes to avoid |
| every day to some extent. For those who | | | | boredom. A food idea is to measure out a 3-5 |
| consider it a form of exercise the risks of | | | | km route, which you walk as fast as you can |
| suffering an injury are low as long as you | | | | once a week.. Read up on the benefits of |
| follow a gradual programme and don't do too | | | | regular walking, i.e. a decrease in your risk |
| much too soon. All you need is a pair of | | | | of suffering from heart disease, high blood |
| comfortable shoes with adequate support and | | | | pressure, high cholesterol, osteoporosis, |
| shock absorption and a watch with a second | | | | osteoarthritis, obesity, type 2 diabetes, |
| hand if you want to measure the intensity of | | | | anxiety and depression. This information will |
| your walk by measuring the heart rate. The | | | | strengthen your resolve.Must Read: Treadmill |
| benefits that you derive from walking are | | | | Directory: Treadmill workout, exercise and |
| dependant on many factors that include, how | | | | tips! at Don't expect significant weight |
| frequently you walk, the distance covered and | | | | loss in the first few weeks. Walking 3-4 |
| the intensity of your walks.While a half-hour | | | | times a week at a moderate to high intensity |
| amble through the park might do wonders to | | | | can result in fat loss, if combined with high |
| reduce your stress levels, it would not do | | | | carbohydrate, low-fat meals.. Don't walk |
| much in terms of weight loss. However, a | | | | alone in the dark and wear a reflective belt |
| programme of regular brisk walking (six to | | | | clothing at dawn or dusk.. Don't miss |
| eight km), combined with an | | | | sessions early on in your programme. In a few |
| energy-controlled, low-fat, high-carbohydrate | | | | months, you will probably be addicted to it.. |
| diet should cut some body fat.Do's. Make your | | | | Don't overdo it. Many people start off |
| walks a priority. Unless you recognize them | | | | totally fired up and think that mote is |
| as an essential feature of your lifestyle, | | | | better and add in extra sessions. this leads |
| you will soon abandon them.. Try to convince | | | | to burnout and is not sustainable.The |
| a friend to join you. You can motivate one | | | | Starting Point-. Men over 40. women over the |
| another and chat while walking. Ideally, get | | | | 50 and those with either a chronic disease or |
| your spouse to walk too.. Invest in a good | | | | risk factors musk seek medical advice.. |
| pair of walking shoes. Take the advice of | | | | Purchase a pair of suitable walking shoes, a |
| well-trained staff at the shoe shop.. Set | | | | watch with a second hand and a reflective |
| yourself a goal and reward yourself when you | | | | belt.. Measure out routes ranging from 2-5 km |
| achieve it. Positive reinforcement is | | | | in a safe and attractive suburb.. Do some |
| strongly linked to success and | | | | baseline measurements as well as your walking |
| sustainability.. Monitor your progress, keep | | | | sessions.. Warm up for five minutes before |
| track of the distance walked, how long it | | | | starting out on your walk. |
| took and what your exercising heart rate over | | | | |