Keep Fit with a Walking Program
A walking program is an easy way to:
* strengthen cardiovascular systems
* improve muscle tone
* decrease stress
* help digestion
* reduce blood pressure
* bum off unwanted calories
* help reduce loss of bone mass in post-menopausal women.
Stretching before and after a walk helps you to move easily, keeps muscles flexible and relaxed, joints mobile, and relieves tension and strain. Build in an appropriate warm-up and cool-down to your program.
Planning and pacing are very important. Start slow and build up your walking routine. Don't over exert yourself. Take frequent stretch breaks to relieve pain or strain. Plan your walking route for your comfort: fairly flat for beginners, low hills for intermediate and steeper inclines for advanced.
To keep it interesting and avoid over-use injuries, rotate routes (from incline to flat, sidewalk to grass). Set goals and plan major outings throughout the whole season, rather than focusing on intensive weekends.
Walking at a brisk pace provides the same aerobic benefits as jogging. However, stick to the "talk and walk" rule: if you can't talk and walk you are going too fast for your activity level.
An appropriate and supportive walking shoe will provide the necessary support the muscles, tendons and ligaments in your feet, as well as the cushioning needed as you walk along hard or concrete surfaces. Your walking shoes need to fit properly. Make sure they do not pinch your toes or heels and they have support for the arch of your foot and heel. Your toes should have room to wiggle (about half an inch), and there should be some cushioning inside the shoe.
