Walking for Fitness

Walking is the most natural form of exercise. It takes no particular skill or training (you already know how to do it!) and the required equipment is minimal. You can start walking with just one step and you walk across the country if you have a mind to.

You will need comfortable clothes, appropriate for the weather (keep in mind you will warm up as you walk), good shoes, sunscreen and a bottle of water. Optional accessories include a radio or iPod, your cell phone and a pedometer.

Check with your doctor before you start to exercise. Odds are, he or she will approve and you can begin walking immediately. Start slowly. Go for a walk for 10 minutes, turn around and come back. Move at a pace that is comfortable to you. You can step it up later as you become fit. Add about 5 minutes a week to your walk until you are at your goal. Walking at least 5 days a week will help you shape up quickly.

Learn some gentle stretching exercises to warm up before you start walking. This will prevent injury and help you walk more comfortably. Be sure to drink water before, during and after your walk to stay hydrated. This is especially important in hot weather. In warmer weather do your walking early in the morning or late at night.

Once you have a walking routine established you can increase your benefits by walking faster, walking farther and improving the way you walk to maximize fitness. Swinging your arms from front to back as you walk will add to your workout. Tightening your stomach muscles while you are walking will help you flatten your stomach and give your walking workout an added dimension.

When you are really up to speed and walking your desired distance at your desired speed on a 5 or 6 day schedule, pick a more difficult route. Incorporate some hills to push yourself a little harder. You can always walk a little harder or a little faster to improve your workout when your usual walk becomes routine.

To make walking fun, listen to an audio book or your favorite music while you walk or find a walking buddy to walk with you. While it has to be someone of a similar fitness level it could be much more fun (and an added measure of safety) to walk with someone else. If your dog is up to it (have your veterinary do a checkup) include him in your fitness routine. Dogs love to walk and may be the best walking partner you will ever have.

Walking burns calories, strengthens your muscles, helps you sleep and lowers blood pressure and cholesterol. Walking requires minimal equipment and it's free. Take your first step today.