A Walk on the Healthy Side
| Track Your Steps |
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Sometimes the sweetest success comes from setting goals and measuring your accomplishments--one step at a time. Most health experts recommend that the average person walk 10,000 steps a day. Since counting steps is such a powerful motivator for many walkers, pedometers are becoming an increasingly popular daily accessory. A pedometer is a small electronic device that clips to your waistband and counts your steps. They are inexpensive and can be found wherever sporting goods are sold. Studies link pedometer use with increased activity levels for the young and old, the active and inactive. If tracking steps motivates you to get moving, go for it! |
Want to take a big step toward better health? You can reduce your risk for heart disease, type 2 diabetes, stroke, osteoporosis, some cancers and other chronic diseases just by walking. Sound too good to be true? It's not. research has overwhelmingly shown that exercising for 30 to 60 minutes on most days is some fo the best medicine out there. so celebrate a new beginning this spring by getting outdoors and making strides toward better health.
Why Walking Works
Any kind of exercise is good for most people, whether it be bicycling, water aerobics, working out at the gym or any activity that gets the body moving. The magic of walking is that it's so easy--all you need to get started is a comfortable, supportive pair of walking shoes.
The good news for your body is that walking is a low-impact exercise and a great cardio workout that tones your muscles, too. Fresh air can lift your spirits after a long winter, and the extra activity may help you sleep better at night. Walking on a regular basis can also boost your metabolism, allowing you to burn more calories in order to maintain or reach a healthy weight.
Although walking injuries do occur, many can be prevented by wearing good shoes and warming up and cooling down properly. it's smart to start out slowly and build up endurance and a faster pace as you get in better shape.
Most people can physically handle doing a walking workout every day, and it is less expensive than paying for a health club membership or buying exercise equipment. That's why walking for health, fitness and fun is a great habit to start now and stick with for the long run.
Get Moving in the Right Direction
The key to a successful walking program is consistency. Make a regular date with a walking group, your dog or a buddy, or plan solo walking workouts into your week. Walking can be a great way to jump-start your morning, rejuvenate mid-day or wind down in the evening. Scheduling your walking time in advance will make you less likely to skip out--and once you start noticing the benefits, you won't want to quit.
Make safety a priority in your walking program. Choose a route that's both convenient and safe, and always be aware of your surroundings. Dreww appropriately for the weather, and apply sunscreen if you are walking during the day. Also, walk in well-lit areas and wear bright clothing or reflectors visible to motorists in the morning and evening.
Set goals for yourself to keep your walking workouts fun and fresh. You may be surprised by how fast and far you can walk, or how easy it can be to walk up that big hill if you give it a try. However, be careful and listen to your body so you don't overdo on exercise. If you have a heart condition, high blood pressure or other health conditions, consult your health care provider before starting a walking program.
Disclaimer: This information is provided for educational purposes only. It should not replace a visit with your health care professional. Call your doctor if you need more information or have additional questions.