If you have medical problems, or if you have simply let your fitness lapse, walking can be a good place to start. Easy, free and, if done regularly, it can be a good first step.
What it works: cardiovascular ability and stamina can be improved.
It will take you a long time to get fit from walking alone. If your fitness is already at a reasonable standard, walking will not raise your heart rate to a sufficient level to do much good.
Make Walking Count
- Keep your shoulders relaxed and maintain an upright posture.
- Increase intensity by increasing speed and incline on a treadmill. Walk with a heel-to-toe action.
- Power your arms to power your legs, maintaining an efficient style.
- Predict or set walking distances and goals to maintain and increase your fitness levels.
- Wear the correct footwear for walking long distances.
- Keep hydrated throughout the exercise.
- Consider the weather when walking outside.
- Walk with a friend or group to stay motivated and for enjoyment.
- Vary the walk routes, distances and intensities to stay motivated.