Spring is here - yeah! What a great time to get outside and get moving.
I find a large portion of my clients enjoy walking. Walking is a great form of cardiovascular exercise and requires no special equipment except a good pair of walking/running shoes. Walking is also a great way to enjoy the outdoors, check out your community and get in some exercise that can assist you with your weight loss goals.
If you are thinking of starting a walking routine, I would suggest the following tips to ensure you are successful at reaching your goals.
1. Set aside specific time during the week to accomplish your walk. Determine the number of days you are going to walk and the amount of time each day you will walk. Having a plan in place gives you a roadmap to success.
2. Make a check mark on a calendar each day that you go for your walk. Seeing the number of check marks increase over a period of time will help motivate you to keep going.
3. Be diligent with yourself (and your family) about going out for your walk. Tell yourself and your family when you are going out and follow through - don't let anything get in the way. Try not to fall back on making excuses.
4. Find a walking partner who is committed to walking with you and developing a routine. It is much easier to stay committed when someone else is depending on you to walk with them.
5. Dress appropriately. Spring can still be cool so it is best to dress in layers. Summer can be extremely hot. Wear clothing with Cool Max technology to keep you cool and wick the sweat. Wear a hat and bring water for hydrating.
6. Make sure you have good, comfortable shoes that offer lots of support. Shoes should be replaced about every 500 to 600 km. Get your shoes properly fitted at a store with knowledgeable staff. You will be deterred from walking if you end up with sore, achy feet.
5. Get a pedometer and keep a "steps log". Health Canada recommends 10,000 steps per day to maintain your health and fitness. A pedometer will motivate you to get out for your walk to get your steps in. (If you are looking for an accurate, easy to use pedometer, contact Body Design. We have an excellent pedometer to assist you!)
6. If you have not been walking regularly during the winter, start off your walking routine slowly. I find many people start off too ambitiously and end up with shin splints and sore muscles. They end up discouraged and stop walking. You may want to just start with 3 walks per week that are about 15 - 20 minutes in length at a moderate pace and build from there.
7. However, once you get into a regular walking routine, you should increase the intensity of your walk to continue seeing benefits. Our bodies adapt to exercise and if you do not "change it up", you will plateau. You can increase the intensity of your walk but walking for a longer period of time, change your route to incorporate more hills or increase the speed of your walk.
8. Another way to increase the intensity of your walk is to incorporate Urban Walking Poles. Urban Walking Poles engage your upper body and core muscles while you walk so you end up burning more calories and fat without having to walk longer or faster. If you are interested in finding out more about Urban Pole Walking, contact Body Design for class details and pole sales.
Walking is easy, walking is fun and walking is a great way of reducing stress and getting in touch with your body. Walking is also a great form of exercise that allows you to get outside and enjoy nature. Enjoy!!
The thought of being made comfortable gives him strength to endure his pain.
Posted by: Onitsuka Tiger Mexico 66 | June 07, 2011 at 08:06 PM