walking for fitness

If you're walking for your health, a pace of about 3 miles per hour (or about 120 steps per minute) is about right.

Plus it can be a sociable activity, fun to do with family and friends, and a great way to make new friends! The ideal schedule will be Tues's., Thur's., Sat's.

Each week, add about two minutes to your walking time. But research shows that walking is a surprisingly strong health and fitness strategy. It's recommended that you take at least 10,000 steps each day for exercise, which can be easily measured by a pedometer. Walking is a great way to get in shape—and it’s perfect for fitness newbies and devotees alike. In addition to walking, add strength training exercises — such as pushups, planks and squats — to your routine.
at 5:30am.

All you need is a pair of walking shoes.No special equipment. Get started today.Physical activity doesn't need to be complicated. As long as you have been active before the American Council on Exercise: “A Walk A Day,” “American Council on Exercise (ACE) Certified Professionals Say Do More Squats, Lunges.”American Heart Association: “The Benefits of Walking.”CDC: “Physical Activity for Arthritis Fact Sheet.”Cleveland Clinic: “What is the Best Type of Aerobic Exercise?”WebMD does not provide medical advice, diagnosis or treatment.
To stay motivated:Find specific times for walks. "This is trail walking group for women.

Walking is low-impact, which means it causes less stress to your joints and your body than high-impact activities such as running.

You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.For even more health benefits, aim for at least 60 minutes of physical activity most days of the week.Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Each week, add about two minutes to your walking time. Remember to stay hydrated by drinking plenty of water before, during and after walking.How helpful was this article? Aim to walk at least five days a week. You can shed pounds and lower your blood pressure and your You can start slowly with just 5 or 10 minutes a day and work up to at least 30 minutes on most days of the week to get the full cardio benefits.You should also do strength-building exercises at least twice a week.

Walking can reduce your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. Walking at any speed is a way to improve your fitness, burn calories, and reduce the health risks of inactivity.

But before starting this walking plan, talk with your doctor if you have serious health issues, or if you're older than age 40 and you've been inactive recently. Walking for Health, created by the experts at Harvard Medical School, takes you step-by-step from why walking may be the most perfect exercise, to how to get started on a walking program, to specific walking workouts. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefit.Remember it's OK to start slowly — especially if you haven't been exercising regularly. Discover the benefits of power walking and take simple steps to boost your energy levels with Walking for Fitness.Whether you want to include walking in your workout regimen or simply want to be more active and reach the recommended 10,000 steps a day, this collection of strategies can help you maximize the benefits of fitness walking. Take care if you have diabetes … Try a walking club or recruit your family for an after-dinner walk. Walking the dog, walking in the park, or simply walking around your neighborhood at an easy pace keeps you active and can help you reap benefits. However, both cycling and walking have their advantages and drawbacks, and it’s important to understand how the two sports differ before jumping into an exercise routine. Walking at a brisk pace is a moderate-intensity cardio exercise.

Aim to walk at least five days a week. Turning your normal walk into a fitness stride requires good posture and purposeful movements.

Something as simple as a daily brisk walk can help you live a healthier life.The faster, farther and more frequently you walk, the greater the benefits.A fitness stride requires good posture and purposeful movements.Turning your normal walk into a fitness stride requires good posture and purposeful movements. A single copy of these materials may be reprinted for noncommercial personal use only. 115 reviews with an average rating of 4.5 out of 5 stars

The speed of a brisk pace is different for each person as it depends on your heart rate, age, and level of fitness.

Start at a pace that's comfortable for you.

Lifetime membership is just $20. Walking at a moderate pace for 30-60 minutes burns stored fat, builds muscle and speeds up your metabolism.

Ideally, here's how you'll look when you're walking: Your head is up. By focusing on different types of workouts, you'll be more fit than if you did the same thing day after day.

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