Fitness Walking: 10 Tips for Success

If you are just starting an exercise program and fitness is a priority, walking is one of the best exercises you can do. Not only can you start at a slow pace and gradually build up, you can also incorporate different things into your exercise routine. This is very important. One of the biggest mistakes that people make when beginning to exercise is overdoing it. They start out doing too much and suffer burn-out or injury, which puts them right back at square one.

If you have made up your mind to start walking, there are some things you need to remember.

1) Pick a good pair of walking shoes. This is important to avoid stress related injuries to your ankles and knees. There are some great new walking shoes available. I currently walk in the Skecher's Shape Ups and I can really feel my muscles working.

2) Drink plenty of water before your workout as well as after. Water helps your body work more efficiently. I can tell a huge difference in the way I feel when I drink water before I work out and when I don't.

3) Start off walking 10 to 15 minutes 3 times a week. This doesn't seem like much, especially if you compare yourself with your neighbor who runs 5 miles a day. Don't make the mistake of making comparisons. You are unique. What works for someone else may not work for you. If you start of doing too much too soon, you are only setting yourself up for failure.

4) Walk at a brisk pace that will elevate your heart rate. This will burn calories and will also give your heart a work out. Push yourself. You need to feel your heart pumping in order to get the maximum effect.

5) Add 5 - 10 minutes onto your workout each week. This gradual increase will ensure that you do not overwork your muscles and it will give them time to get accustomed to your newfound exercise routine. What may seem difficult in the beginning will seem much easier if you work your way up to it gradually.

6) Add a day or two onto your workout plan. You started with 3 days a week. When you are comfortable with that, add a day or two so that you are exercising at least 4 - 5 days a week. Make sure you take at least 1 day off to let your muscles relax.

Once you have established your core walking routine, you can add to it. If you are walking 4 to 5 days a week for an hour each time, why not try one of the following?

7) Incorporate the use of dumbbells as you walk. Carry a dumbbell and alternate hands every 5 - 10 minutes. If you like you can do arm repetitions as you walk.

9) Do interval walking. Walk for 10 minutes and jog for 4. Keep doing this, alternating, for the duration of you workout. It will get your heart pumping faster and help you burn calories at a faster pace.

10) Tackle hills. There is a lot to be said for an uphill climb as well as a downhill walk. Walking up or down inclines gives different muscle groups a workout. It is also more strenuous, so will burn more calories and give your heart a better workout.

When I first started my walking routine, I was overly eager and tried to do too much in the beginning. I hurt myself and also suffered burnout. I learned from my mistake, however, and when I was ready to resume a walking routine, I did it gradually. Because of this, my body had time to respond in a positive way.

I now incorporate jogging into my walking routine, and know that I am able to do that because I have taken baby steps along the way.

Make your fitness walking plan fun and safe. Do it the right way!