For the first few weeks, do not push too hard. Your breathing should be elevated, but you should not be gasping for air. Use the Talk Test to know if you're walking at the right intensity level: If you cannot answer a question, you are walking too fast. If you can have a full conversation, you are walking too slowly.
Walking shouldn't hurt. If you experience any kind of muscle, joint, chest or head pain, see your family physician right away.
Wear a watch so you can monitor the time spent walking. Set small goals to gradually increase the amount of time you walk each week. You can also wear a pedometer to keep track of distance and steps, which can be a big motivator to keep going! For more information about choosing and using a pedometer, click here.
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid marathon runner, she is a certified personal trainer, certified health coach and advanced health & fitness specialist. See all of Jen's articles.
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