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Did you know that walking is the number one participation
sport in the world? Walking is one of the best things you
can do for overall health and wellness. When you walk you
use more muscles than any other sport. In fact, walking
uses almost all of the 650 muscles and 203 bones found in
the human body. So what are you waiting for?
There is not much involved in starting a walking program.
You can start immediately and you don't need a coach to
teach you how to walk. The equipment required to start is
minimal and relatively inexpensive.
Important Equipment
The most important piece of equipment you will need is a
good pair of walking or running shoe. Most shoe stores
and sporting goods stores should be able to supply you with
a good selection. You can also check out some of the
online stores, you will find some good sources at
DrLeonards.com or FootSmart.com. You may also want to think
about getting yourself a pedometer. Pedometers are handy
little gadgets that can measure your distance and time and
help you keep track of your progress.
Why am I walking?
Now that you have your equipment and are ready to go, it
might be nice to know why you are starting a walking
program. The health benefits of walking are many and
include the following:
- Helps with weight loss.
- Helps to reduce blood pressure
- Reduces the risk of type 2 diabetes
- Relieves stress
- Boosts overall energy levels
- Strengthens the heart and reduces the
risk of heart disease
- Studies have shown that walking
relieves depression and anxiety
- Strengthens your body
- Burns almost the same amount of
calories as running
How should I start?
Since walking uses almost all 650 of your muscles it is a
very good idea to warm up before you begin a walk. This
will loosen up your body and help to avoid injury.
How long should I walk?
You should build up to walking for about one hour. Your
current fitness level will determine the length and time of
your first walk. Some people will only be able to walk
around the block, others will able to walk the full hour.
Do what you feel comfortable with and build from that
point. Keep a log to measure your progress. As you become
fitter, increase the pace and distance.
Personally, I like to measure my walks in distance. A
pedometer will be of great assistance. Measuring your walk
in distance helps to compensate for days when you might
walk a little slower or faster. After your first few walks
try to achieve a brisk pace where you may be puffing a
little but you can still talk. Remember, there is not much
difference in the amount of energy (calories) expended by
walking or running a specified distance.
After you have finished your walk don't forget to cool
down. Try to spend about 5 minutes walking slowly. This
will allow your heart, lungs and blood flow to return to
normal gradually. This decreases strain on your heart and
can help to prevent muscle strain and soreness.
JUST DO IT!!!
Hey, you've seen the commercials. Now you just have to
commit yourself to walking on a regular schedule. Make it
part of your routine just like brushing your teeth. It's
easy to do and doesn't require special training or
equipment. Just do it!
Copyright 2005 Michael Brooks
About The Author: Mike Brooks has been a life long follower and proponent of the fitness lifestyle. Through his avid research, Mr. Brooks has come to the realization that being healthy is a choice and encompasses not only proper diet but also a fitness regimen that includes the mind, body and soul. Mike Brooks is the publisher and editor-in-chief for the health information site http://www.ultimatehealthreport.com
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