Start a Walking Fitness Program

Walking is great exercise and it can be so nice to get outside and commune with nature. Walking every day, or when you can, can help you get fit, lose weight, firm up, reduce stress and even help reduce your risk of cardiovascular disease and some cancers! Also, walking is a weight bearing exercise that can help increase bone density which may decrease the risk of osteoporosis.

I think the key to a successful walking fitness program is to start off slow. Of course, you should consult your doctor before starting any exercise program, but once you have his or her OK, set reasonable and attainable goals. You don’t have to walk a marathon the first day, you can gradually work your way up to it.

I prefer working your way up in time slots. Start with whatever you can easily do even if it is only 5 minutes. The key is to develop a habit so try to do it every day or at least on the week days. Each week (or whenever you can comfortably do so) add on another 5 minutes or so to your walk. You want to work your way up to at least 30 minutes a day, but go slowly and don’t overexert yourself. If you are very sedentary you may find it hard at first but after a while you will be looking forward to walking and even adding more time to your walking routine!

In addition to the time you are walking, the pace at which you walk is another aspect of your walking fitness program. You can start off slowly, especially if you are not used to exercising but should eventually work up to a brisk pace. You should get your hart rate up there but still be able to carry on a conversation without gasping for breath. At this rate you should be able to cover about 2 miles in 30 minutes so once you have worked yourself up to a 30 minute walk, take the car around your walking route and see how much area you are covering.

Of course, the key to sustaining a walking fitness program is to make it fun! You want this to be something that you look forward to each day. Sometimes walking with a friend can help. If you are more solitary you can use this time to reflect on daily events, plan your day or work out problems. Nature lovers like myself will want to find a walking path in the woods or nature preserve or if you are lucky enough to live near one, you can walk on the beach. In really cold climates (like here in New Hampshire during the winter), you can find a gym with an indoor walking track to continue your exercise program.

Once you’ve started your walking fitness program, click here to learn more about exercise

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