How to Start Walking to Get Fit
Content Updated on October 6, 2007
Walking is an excellent way for any person with working legs to build up fitness.
See Your Doctor First
Most of us can skip this step, but it's always a good idea to start any new exercise or fitness program with a trip to the doctor.
Shoes
Invest in a good pair of shoes. Make sure you have proper support for your arches if you have flat feet and correctly designed shoes if you are an underpronator. Good shoes will reduce injury, make your walk more comfortable, and reduce your chance of having an accident (such as from slipping).
Wear Proper Clothing
Comfortable clothing is usually a must. Sometimes, if you're at work or in some other situation, and decide that you want to walk but don't have the athletic attire, don't worry about it and walk anyhow. Generally, though, you'll feel better (and look better) if you are wearing something comfortable.
Also, make sure you're wearing appropriate clothes for the weather. Dress in layers, so you can take off layers as you warm up during your exercise.
Protect Yourself from the Sun
Wear a hat. A baseball hat is a good start but something with a wide brim all the way around is better.
Don't forget your sunscreen. Even on a cloudy day, you'll be exposed to ultraviolet light.
Stay safe.
- Don't walk alone in the dark or in shady places. Have a walking partner (a big, intimidating dog on a leash counts).
- Carry pepper spray, a whistle, and a cell phone.
- Wear reflective clothing. You can buy reflective tape and stick it on normal clothes or wear a reflective safety vest.
- Pay attention to vehicles. Chance are they're not paying attention to you, so avoid getting hit by staying out of their way.
- Change your schedule and your route frequently at irregular intervals.
- If you use a music player (e.g. MP3 player, CD player), make sure the volume isn't so loud that you can't hear what's going on around you.
Use Good Posture
Stand up straight. Hold your head high. Pretend you're trying to make yourself look taller. Improving posture automatically improves muscle tone in your abs and back.
Pay Attention to How You Step
When you walk, try to land on your heal and roll to your toe. This will help reduce injury and ensure that you use a greater range of motion in your legs and feet.
Stretch Your Muscles
Stretch after each walking session. You can even stop during your walking workout and stretch then. This will help improve flexibility and gracefulness, and it will reduce injuries. Your stretches do not need to be elaborate. You may want to stress stretching a bit more if your walking was a bit more intense that you're used to or if you've been walking up and down hills or through soft terrain.
Do Not Use Weights
Some people carry weights or wear ankle weights for extra resistance. It sounds like a good idea, but you'll probably just end up causing injuries to the small muscles in and around your joints.
Prepare You Muscles
Do strength training to improve the strength of your torso and legs. This will make walking up or downhill much easier. Plus, it will reduce pain and injuries. Try doing squats, lunges, abdominal crunches, back crunches, and balancing exercises to get you started. If you're unable to do such exercises, only walk on flat surfaces until you are ready to tackle hills.
Don't Push Yourself too Much
We are often tempted to reach our goals immediately. Work your way up a bit at a time. Don't push yourself to exhaustion, and stop if you feel any pain.
Start Small
If you don't consider yourself a very fit person, then don't be surprised if you can't walk very far or for very long. Don't feel discouraged, though. It's not a sign of incompetence; it's a sign of being a beginner. It's better to be a beginning fitness walker than a non-walker.
If you can only walk a few minutes, then walk for just those few minutes. You can even start by walking around your house or yard. Move up to walking up and down your street or at a store or mall.
Walk as far as you can and as long as you can. Just add more time and distance to your walk when you're ready.
Beginners: Walk Around Your House and Yard
If you're just starting out with a walking program, just start by doing some laps around your house or yard. Walk as long as you can and take breaks whenever you feel you need to. Then walk a bit more and again take breaks when you need to.
Walk Around the Neighborhood
Once you're ready to venture away from your yard, walk up and down your street (or as far as you can go). Work your way up to a trip around the block. Then work your way up to two blocks and so forth.
Plus, walking around the neighborhood gives you a chance to say "hi" to the neighbors, connect with your community, and get some ideas for decorating your home. Walking in your neighborhood could actually benefit the safety of your neighborhood as well. Burglars don't want to break into homes when the neighbors are constantly walking by the house, and you'll be sure to notice if something looks suspicious.
Try Walking without Going Anywhere
A treadmill is a great way to walk when the weather is too hot, too cold, or too dangerous. (Don't be afraid to walk in a little snow or rain.)
If you don't have a treadmill, just walk in place while you watch television or talk on the phone.
Walk Through Town (or walk through the mall)
Window shopping can be a fun way to get your walking in. Walk around town. Walk across town. Tour the city. If the weather is bad, walk through the malls. (Just try not to spend too much money, and don't stop for a cinnamon bun or other treats.)
Walk to Work / School / the Store
You can save fuel and get some exercise by walking to the places you normally drive to every day. If the location is too far away to walk, use public transportation and walk to the bus stop or train station. If there is no public transportation to where you need to go, then drive there but park (or get dropped off) far enough away from your destination that you could get in a bit of a workout.
Track the Number of Steps You Take
A pedometer is a fun gadget for people who like numbers because it counts the number of steps you take. Measure how many steps you take in a normal day, and everyday, try to increase that number by 100 steps.
Go Take a Hike
Hiking is a fancy way of saying, "walking outdoors." Hiking technically can be done on pavement alone, but it is more often associated with following the unpaved path.
Hiking creates variety in your walk. You can go uphill, downhill, and through various terrains. This variation add interest and makes the experience more enjoyable, but it also helps improve your fitness level. Walking uphill works one set of muscles. Walking downhill works another. Likewise different terrains work different groups of muscles. All of this extra work increases your strength and endurance as well as your cardiovascular system.
Try Walking with Poles
Nordic walking, or pole walking, involves walking with poles, much like ski poles. Poles can be used on pavement or on hiking trails. Walking with poles creates a whole body workout and increases the strength and stamina of your upper body. If you're hiking, the poles can help distribute the weight of your hiking pain to reduce stress on your lower body joints.
Try Speed Walking / Power Walking
With speed or power walking, you walk quickly while pumping your arms. The faster you walk, the more of a workout you get. You may even burn as many calories in speed walking as you do in jogging without putting extra stress on your joints.
Put Some Bounce in Your Step
Why don't more adults frolic? Bounce around. Get silly. If you're worried about how you look, go for a walk with a bunch of kids and play "follow the leader." The extra bounce will add power to your step, improve your jumping (in case you ever need to jump), and burn more calories.
...by Feed