Walking: The Basics

Guest Post by Catherine Von Hatten

As you get started setting up your walking routine, here are a few basic guidelines from Mayo Clinic staff:

Start slow and easy. If you're a seasoned walker, keep doing what you're doing. If you've been inactive and tire easily, it's best to start slow and easy. At first, walk only as far or as fast as you find comfortable. If you can walk for only a few minutes, let that be your starting point. For example, you might try short daily sessions of five to 10 minutes and slowly build up to 15 minutes twice a week. Then, over several weeks' time, you can gradually work your way up to 30 to 60 minutes of walking most days each week.

Measure the intensity of your workout. As you walk, measure the intensity of your workout by checking your heart rate. Knowing your heart rate allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it. 
To find out if you're exercising within the range of your target heart rate, stop walking to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate.

Set goals and track your progress. The good news is that walking — even only a modest amount — provides health benefits. For maximum benefits, work your way up to 30 to 60 minutes a day within your target heart rate zone, most days of the week. If your goal is to walk two hours a day 365 days a year, you might be setting yourself up to fail. Set realistic goals for yourself, such as 30 minutes five days a week. And you don't need to do it all at once. Build walking into your schedule today. For example, walk for 10 minutes on your lunch break.

Some people find it helpful to keep track of how far they walk and how long it takes. Start a walking journal to keep you inspired and motivated. If you like electronics, get a pedometer to keep track of time and distance for you.

Stay motivated. Starting a walking program takes initiative. Sticking with it takes commitment. But when you think of the potential health benefits, it's well worth your effort. Over time you'll likely feel more invigorated. To stay motivated:

·      Make it fun. If you don't like walking alone, invite your spouse, partner, friend or neighbor to join you. You might also join a health club and use a treadmill.

·      Vary your routine. Plan several different walking routes for variety. But if you're walking alone, be sure to tell someone which route you're taking.

Sometimes things happen to keep you from sticking to a regular walking program. Don't be too hard on yourself when this happens. You don't have to let a few days off sabotage your plan to reach a higher level of fitness and improved health. Just revisit your goals and get walking.

From: “Walking: Trim your waistline, improve your health,” Mayo Clinic Staff, http://www.mayoclinic.com/health/walking/