How to Walk To Health

Walking burns calories, tones muscles, relieves stress and improves sleep without harming joints. Read this article to learn what you need to get started walking for health, including how to plan a fitness program, stick to it and challenge yourself when it gets too easy.

Things You'll Need

  • High-quality walking/running shoes
  • Workout wear
  • Pepper spray and whistle for protection
  • Pedometer with heart rate monitor
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Instructions

    • 1

      Get prepared! A beginner should start with the proper equipment, namely a good pair of athletic shoes and breathable, well-fitting workout attire. If you plan to walk outside, plan a route before starting.

    • 2

      Schedule your walk for a specific time each day and you will be less likely to skip it. Make walking for health part of your routine. Join a walking club or get a walking partner. Your starting schedule should set a modest goal, such as 30 minutes twice a week. This can gradually increase to four times a week with longer walks.

    • 3

      Learn proper form and how to warm up and stretch properly. A workout DVD from a respected fitness personality like Kathy Smith will show you the correct technique and establish a structure for your workouts. To get tailored advice, hire a personal trainer.

    • 4

      Eat well and drink plenty of water. As walking for health becomes a lifestyle, you will burn more calories faster. Without good nutrition and hydration you will perform poorly.

    • 5

      Use a pedometer to chart your progress. A good pedometer measures your steps and your speed. Log the time and results displayed on the pedometer. A fitness diary provides motivation to keep with the program.

    • 6

      Speed-walk or start interval training when you are ready to progress to an intermediate level. As you get fitter, you must increase your pace in order to continue challenging yourself. To interval train, start at a normal pace and regularly insert speed-walking bursts for several minutes. When outside, modify your route to include stairs and inclines. When inside, choose different treadmill programs that mimic difficult routes.

    • 7

      Power-walking with weights will take you to an advanced level. Start with small weights, 1 to 2 pounds, and work up to 5 pounds. Add a weight-lifting routine on alternate days. Weight-lifting will increase metabolism and build muscle, both of which improve walking performance.

    • 8

      Reward yourself with fitness presents. New walking shoes, workout wear, healthy snack bars and smoothies make a nice treat to motivate you and keep you walking for health.