Walking
By March 16
HOW DO I “FITNESS WALK” … EXACTLY?
It’s easy:
Walk with your head up, back straight, stomach flat.
Land on the heel of your foot and roll forward to push off on the ball of your foot, and lift your knees
Walk with your toes pointed forward.
Move at a steady pace, try to get in a rhythm, and concentrate on breathing deeply.
Listen to your feet, (yes, listen). They should be quiet. If you hear your feet stomping or slapping, there is a problem with your stride that could lead to injury.
Swing your arms as you walk, but don’t overdo it.
Walk at an aerobic pace, which means you’ll breath a little bit harder, but not so hard that you can’t maintain a conversation.
HOW DO I START A WALKING PROGRAM?
Here’s a program you can follow. Think of your walk in THREE PARTS.
1. WARM UP by walking slowly for 5 minutes and then stretching.
Click here to see how to stretch.
2. Then, increase your speed and do a fast walk.
Click here to see a chart that will gradually get you up to 30 minutes a day.
3. Finally, cool down by walking slowly again for 5 minutes and repeat the STRETCHING.
In general, try to walk at least three times per week. Each week, add 2 or 3 minutes to your walk. If you walk less than three times per week, you may need more time to adjust before you increase the pace or frequency of your walk.
