How to Condition Yourself by Walking

Walking is simultaneously one of the most effective and easy exercises to do for conditioning. It's less strenuous on your bones and joints than jogging, but provides similar cardiovascular benefits at the same time. Plus, it's great for prevention of disease, such as type 2 diabetes, according to JoAnn Manson, MD, DrPH, professor of medicine at Harvard Medical School. While an easy overall exercise, there is a certain way to go about it and pattern to use in order to procure the best results.

Instructions

    • 1

      Start small; find an area that is both accessible and comfortable. Continuity is what you are ultimately after when starting a conditioning regimen. For some, it may be a treadmill at a gym, as the unpredictability of stoplights, chatty pedestrians and traffic may seem unattractive. On the other hand, you may want to stay outdoors, if a gym environment is not for you.

    • 2

      Challenge yourself. Granted, you don't want to break your back and exert yourself to the point that you dread doing the walk the next day, but you should still find a route or method that makes you sweat a little. One good way of going about it would be to employ different paces during your workout. For example, start out with a warm-up; Then up your speed at regular intervals, to increase your metabolism. Alternate the pace throughout your walk.

    • 3

      Maintain good posture. Remember, you are not out for a leisurely stroll. Walking isn't necessarily daunting in terms of physical exertion, but at the end of the day you are still looking for a workout. The better your posture, the more focused you will be and the more muscles you will work.

    • 4

      Establish a routine. It's better to have six average workouts per week than to have one or two intense workouts that will eventually burn you out. As mentioned, continuity is the goal. The sooner you make a habit out of your daily walk, the sooner you will be in better condition.