Walking Do’s and Don’ts
You don’t need a rule book or any fancy equipment to reap the health benefits of exercise. Just put one foot in front of the other … and start walking.
Regular walking can lower your risk for heart disease and diabetes and help you lose excess weight. It’s good for all ages and all fitness levels. But there are a few do’s and don’ts you should review before you start walking.
Do’s
Check with your doctor. Talk with your doctor about starting a walking program if you haven’t worked out for a while. This is especially true if you have a heart condition, chest pain, or joint problems, or if you often lose your breath after you’ve been physically active.- Set the right pace. Remember the tortoise and the hare? Your walking speed should be somewhere in between. Studies show that total walking time is more important than your pace for heart health. Speed up your walk to get your heart pumping.
- Warm up and cool down. Five to 10 minutes of gentle activity, such as slow walking, preps your muscles for the challenge ahead. When you’re done walking, reduce your speed and cool down for another five to 10 minutes. Then stretch your leg muscles to boost flexibility and prevent injury.
- Use proper form. Keep your chin up and shoulders slightly back. Your abdominal muscles should be gently tightened and your spine straight. Point your toes straight ahead, touch your heel to the ground, and then roll your weight forward. Keep your arms bent and swing them as you go.
Don’ts
- Don’t do too much too soon. You shouldn’t immediately start walking for an hour a day. Such intense activity could leave you injured or overly sore. Begin with five to 10 minutes of moderately strenuous walking and work up to 30 minutes or more.
- Don’t wear the wrong shoes. The right sneakers have a slightly raised heel that doesn’t let your foot wobble. They’re snug but have enough room up front for your toes to wiggle. Thick, flexible soles provide cushioning and support.
Find Ways to Make Walking Fun
Bringing along a friend, using a pedometer, or listening to music may make walking
more enjoyable. Find other walking tips at www.paramounthealthcare.com.
Click on “Better Health for Life” and search for “walking.”