How to Exercise Through Walking

A regular walking regimen can help lower your blood pressure and cholesterol, increase bone density, burn calories and make your heart happy. And you already know how to do it.

Things You'll Need

  • Portable CD Players
  • Sunscreen
  • Walking Shoes
  • Sunglasses
  • Notebooks
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Instructions

    • 1

      Visit a store that sells walking shoes and try on as many as you can. Wear the socks you will wear on a walk, and pick the shoes that feel most comfortable and offer a lot of support. Aside from shoes, you can wear almost any kind of clothing that is not binding or chafing.

    • 2

      Walk for 5 minutes at a relaxed, easy pace.

    • 3

      Stretch the calf muscles, hamstrings, hip flexors and quadriceps. Also stretch your shoulders, arms and back.

    • 4

      Pick up the pace for the next 10 to 30 minutes. If you are a beginning exerciser, start with 10 minutes; more experienced exercisers can start with 30 minutes.

    • 5

      Move the arms in opposition to the legs, and swing them loosely at your sides.

    • 6

      Pick a pace that feels comfortable - you should be able to talk while you are walking.

    • 7

      Keep your head up and relax your shoulders.

    • 8

      Breathe deeply. If it is getting hard to talk or catch your breath, just slow down a bit.

    • 9

      Start with three sessions per week and work up to five days a week.

    • 10

      Add 5 minutes to each workout as your fitness improves. The sky's the limit: If you can walk for 90 minutes, go for it.

    • 11

      Stretch the major muscles at the end of each walk, particularly the calves and hamstrings.