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