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walking minutes

Saturday, September 22, 2012


If youve never engaged in a walking program, or its been a long time, following these guidelines offered by experts:

Start slow and begin easy. Walk for ten minutes from your door and walk back. Do that every day for a week.
If that doesnt tire you, add five minutes to your walk and continue to add five minutes each week until youre up to 25 minutes. You can keep adding five minutes until you feel youve reached your limit.
Pay attention to your posture. Hold your head up, shoulders back and eyes forward. Try not to look down at the ground which isnt good for your spine. If you can, keep your stomach tightened and now fall into a natural and relaxed gait.
Drink lots of water before, during and after walking.
Stretch when you first start out and when you return home. This may help you prevent injuries and just plain charley horse.
Make it a habit. Walk at least five days a week for at least thirty minutes a day.
Start walking at a talking pace which means you can carry on a conversation without gasping for breath.
Once youve got a routine going and youve gain strength and endurance pick up your pace.
To improve cardiovascular fitness you should walk 3 to 4 days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing hard but not gasping for air.

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