You have finally decided to get fit, to feel better and have
more energy to do all things you want to do. Don’t jump in too
quick! You need to help your body adapt to the demands of
repetitive movement. Take time to warm up and stretch before you
exercise. Don’t forget to cool down afterward.

A warm-up activity that uses the same muscles you will use
during your workout is the best choice. If you are going to take
a brisk 30-minute walk, walk slowly for five to 10 minutes to
warm up.

Walking is probably about the safest type of exercise you can
do. It is low-impact, which means it does not take a lot of wear
and tear on your bones and joints. It also has numerous health
benefits. Walking can also ease you into a higher level of
fitness. If you have done just about nothing in the way of
exercise, walking is probably the safest way to start toward
becoming fit. When you master walking and become stronger then
try other exercise routines like working out on a stair stepper
or whatever else is available at your nearest YMCA or work-out
gym.

Review the following health benefits walking can help you
achieve:

•It keeps your heart healthy by lowering low-density
lipoprotein (LDL) cholesterol (the bad cholesterol0 and raising
high-density lipoprotein (HDL) cholesterol (the good
cholesterol).

•If you have high blood pressure, walking may reduce it.

•Regular exercise reduces your risk of developing type 2
diabetes

•If you already have type 2 diabetes, a regular walking program
can improve your body’s ability to process sugar, lower your
blood sugar, reduce your risk of heart disease and help you live
longer.

•Walking burns calories, which can help you, manage your
weight.

•A brisk walk is a good way to reduce stress

•Walking can help you to stay strong and active as you get
older

One of the important pieces of equipment you will need for your
walking program is comfortable and supportive footwear. Loose
fitting, comfortable clothing is best for work-outs. If you walk
outside choose clothes appropriate for the weather. Dress in
layers if it is cold and of course, dress lighter for warm
weather. Avoid rubberized materials that do not allow
perspiration to evaporate. After dark think about wearing bright
colors or reflective tape that motorists can see you better.

Remember your warm up period. Warming up the muscles reduces
chance of injury. There are several difference stretches that
you can perform as well. If you are designing your own walking
program, you might check with a local physical therapist for
specific stretches to do before and/or after your work-out.

For myself, I rushed into a walking program several years ago
and developed a serious problem, which lead me to a podiatrist.
Since that time I have a specific stretching exercise I must do
three times a day regardless of whether or not I work-out. It is
wise to ease into even the low-impact walking routines, do your
warm-ups and cool downs. Rushing into exercise without properly
warming up the muscles can lead to serious injuries.

Review the following tips:

•Start slow and easy

•If you have been inactive and tire easily, at first, walk only
as far as or as fast as you find comfortable.

•If you can walk for only a few minutes, let that be your
starting point, then add one minute the next work-out. After
several weeks you should be able to build up to a 30 minute walk

•Walk with good posture, holding your back as straight as
possible

•Land on your heel, then roll to your toe. Heel to Toe, Heel to
Toe.

•If you are so out of breath that you cannot carry on a
conversation as you walk, you are probably walking too fast and
should slow down.

•Keep a record of the distance you walk or how long you walked
for inspiration as you reach your walking goal of 30 minutes or
so every day.

•Always do your cool down after a walking session. This helps
reduce the stress on your heart and muscles. End each walking
session by walking slowly for about five minutes. Repeat your
stretches.

Disclaimer: The information in this article is not intended to
replace the medical advice of your doctor or health care
provider. Please consult your health care provider for advice
about specific medical concerns.

About The Author: Connie Limon. Please visit our collection of
Nutrition and Health articles at
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