* Walk part of the way
Start by walking part of the way to the store or to work. If you travel by bus, jeepney or train, get off a stop early and walk. Go at a slow pace initially and build up speed and distance gradually.
* Be a social walker
Incorporate walking into your social life. Instead of taking part in sedentary social activities such as going to the movies or a bar, organize walks on weekends and summer evenings. Eat a meal afterward, if you like. After a walk your body actually increases the rate at which it burns off calories --- even after you've stopped exercising.
* Pick up speed
Walk fast enough to become a little breathless and slightly tired, but do not leave yourself gasping for air or totally exhausted. Breathe deeply and evenly, taking plenty of fresh air into your lungs.
* Relax
Keep your joints relaxed but not floppy. Avoid jarring your knees, hips, and back by making sure that your knees are slightly bent when your feet hit the ground. Try to walk on grass rather than concrete.
* Start gradually
Start with a 10-minute walk a day and build up gradually. Work out a circular route that you can do in 10 minutes. Extend it as you get fitter. Vary your routes if you get bored. Aim to build up to walking 2 miles (3 km) at least three times a week. It isn't as far as it sounds --- for an average adult this should take around 30 minutes.
* Don't take the elevator
Walk up stairs instead of taking the elevator. Ten minutes' stair-climbing can burn off 150 calories.
* Swing your arms
When you walk, use your arms to get a full workout. They should swing slightly in sync with your stride, but don't pump them back and forth, this will slow you down. Keep your arms swinging close to your body to keep you balanced.
* Walk --- don't run
Don't over stride or break into a run. Maintain your momentum and you'll walk farther and faster, without straining your joints or spine.
* Get good shoes
Wear well-fitting, comfortable shoes when walking or you may damage your feet. Shop for walking shoes in the afternoon when your feet have expanded. Try to make sure there is a 1/4 in. (5 mm) space between your longest toe and the front of your shoe.
* Walk to create more energy
Help your body create even more energy by increasing the intensity of your walk as your fitness improves. Work against resistance --- by pushing a baby buggy uphill or against the wind. You'll increase your oxygen intake and feel even fitter.
FITNESS WALK
Some experts recommend slower-paced
exercise. While you’ll have to walk longer to equal running’s calorie burn,
you’ll strengthen bones and help ward off osteoporosis --- without causing
the same stress to your muscles and joints.
And walking could add a
few years to your life. A 12 year study showed that non-smoking retired men
who walked 2 or more miles each day had only about half the death rate of
similar men who walked less than a mile.
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