Walking for Exercise and Recreation

For those who have neither the time nor inclination for complex, rigorous exercise routines, walking affords an excellent opportunity to get fit and maintain a healthy weight. In addition to building a healthier heart and lungs and improving muscle tone, walking promotes strong bones, and may help prevent osteoporosis. Also, walkers are much less prone to the repetitive stress injuries common in runners. Finally, walking is very economical. You already have all of the "equipment" that you need, unless you want to spend hundreds of dollars on a treadmill.

Health professionals recommend 30 minutes of exercise four or five times per week, but if you are out of shape, you can start with a five,10 or 15-minute walk, and gradually work your way up to a half an hour. This can be accomplished by a stroll around the block or down the street and back. If you need to make a trip to a local store, consider walking instead of driving. Take two 15-minute walks, one in the morning, and one in the afternoon or evening, if you prefer. Dog owners have the perfect opportunity. To vary your routine, and build up your endurance, find a hill or a street with an incline. Over time, increase your uphill pace.

The advent of cold weather can potentially hamper a daily walking routine, but you can compensate by dressing warmer, taking shorter outdoor walks, or walking up and down the stairs in your house or apartment building. If you are not in shape, however, be mindful that walking up too many stairs can be very strenuous. Malls and large shopping centers are also great places for walking.

A comfortable pair of shoes or sneakers is best, old enough so that they don't need to be broken in, but new enough so that they offer your feet enough stability and support. Comfortable, loose-fitting clothes are best. Do some light stretching before you take your walks, concentrating on your back, hips and ankles. When walking, move at a brisk pace, keeping your back straight, your eyes level, and your arms slightly bent. Move your arms back in forth as you walk. Don't try to stretch your steps by taking unnaturally long strides. Be mindful of safety concerns. Walk during daylight hours, or in well-lighted areas. Before beginning any exercise routine, check with your physician.

Be creative with your walking. Take daily strolls with friends or family members. Instead of sitting at your desk and drinking another cup of coffee, use your work breaks to walk around the office parking lot. You will find that walking is refreshing, relaxing, and positively addictive.