Walking for Fitness
Walking is the simplest, easiest, most universally available fitness plan on the planet. Nearly everybody can do it. It doesn’t require expensive equipment. You don’t have to join anything. And it is remarkably effective.
There is a correct way to walk for fitness. Keep your head up and your posture tall. Swing or pump your arms front to back (you could swing them side-to-side, but you might whack other walkers). Push off with your toes and keep your stride length comfortable. Walk fast enough to get a little bit breathless, but not so fast you can’t say a sentence. Walk like that three or four times a week for 20-30 minutes (or more) and you’ll get aerobically fit fast.
Shoes and Clothes
The most expensive and important thing you need to buy for walking is a good pair of shoes. Shoes should be light and flexible, but should support your feet well.
Wear clothing that is suitable for the weather. Dress in layers on cool days so that you can take some things off as you warm up. If you walk at night, wear reflective, light-colored clothing, and take a partner or large dog with you.
A Word About Water
Staying hydrated is important with any exercise. The warmer the weather, the more important hydration is. Drink a glass of water before taking a walk, and another one when you’re done. Drink a glass of water every twenty minutes or so while you are walking.
If you are walking for a long time—say a couple of hours—or in hot weather, drink an electrolyte-enhanced sport drink instead of water. Avoid sugary drinks, carbonated beverages or caffeine containing beverages while you are exercising.
Adapting a Walking Routine
One of the cool things about walking is that you can adapt your routine for different things. It can be a social time when you walk with friends, or you can listen and learn while you are walking. Listening to music helps you establish a walking rhythm and can make your walk more enjoyable. (Do not use earplugs in high traffic or deserted areas where you need to be able to hear well for safety.)
You can add ankle and wrist weights and get a little strength training with your walk. You can do interval training by varying the rate you walk at. You can make walking part of your daily routine by using your feet as transportation to work or the store.
All you have to do to start an exercise routine is to take a walk. And then take another one tomorrow. Before you know it, you’ll be in shape.