Walking Basics

Before getting started, review these important basics. And remember, if you haven't been active in a while, or you have any health concerns, always speak with your doctor before beginning any exercise program.

 

Finding Time/Staying Motivated

  • Get involved. Walking for a local cause is a great way to contribute to your community, meet new people, and get into shape.


  • Set realistic goals. Take things one step at a time and aim to achieve your personal best. This helps give you the direction, purpose, and motivation you need to succeed. Increasing the number of steps you take every day is a great start.


  • When golfing, wear a pedometer. You'll be amazed at how far you've walked after 18 holes of golf. (Remember that approximately 2,000 steps equal a mile.)


  • If you're too busy for long walks, try breaking up your walks into three 10-minute walks throughout the day.


  • Add variety to your walking program either by changing your walking route, your schedule, or the location in which you usually walk.

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Safety

  • At night, remember to walk in well-lit areas, carry an alarm or whistle, and wear reflective clothing.


  • Make sure to bring extra money for emergencies.


  • Get a good pair of walking shoes. Make sure that you have arch support, that the shoe is wide enough to accommodate your foot, and that the heel of the shoe does not slip or bite into the back of your heel.

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Mental & Physical Health

  • Walk when you need to think things through. Exercise helps improve cognitive functions, and increases your ability to think clearly and stay alert.


  • Walk when you're stressed out. By releasing endorphins into your bloodstream, increased physical activity helps elevate your mood.


  • Walk to feel better. Research has shown that exercise has several mental benefits; it can make you feel more self-confident, relieve anxiety, and increase alertness.


  • Walk to avoid future medical complications. Type II diabetes is caused by several factors, including age, weight, and family history. Exercise helps you lose weight and reduces the risk of developing Type II diabetes.

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Improve Fitness

  • To increase the intensity of your workout, reduce the time it takes you to cover a certain distance each time you walk it. If it takes you twenty minutes to complete a mile, try to work toward completing one in fifteen minutes.

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Weight Management

  • Walk off calories Walking 3 mph for 136 minutes will burn off a cheeseburger. 58 minutes will burn off a hot fudge sundae. 104 minutes will burn off three pancakes with butter and syrup.


  • Walk when you're hungry. The next time you get the munchies, try going for a walk around the block or around the office. You'll not only distract yourself from eating, but you'll burn some calories.

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