Research shows that regular, brisk walking is one of the
best exercises we can do for overall fitness. It suits people
of all ages and fitness levels, it’s easy to get started
and there's no complicated technique to learn or equipment
to buy.
Walking is an excellent way to get fit because it uses
nearly all the muscles and, as you have to carry your body
weight, you can get a good workout from it.
It’s also safer on the joints and the back than most
other forms of exercise because you're not jumping up and
down, so the impact is low.
Studies have shown that taking a daily 20-minute walk can
reduce the risk of heart attack as much as 50%, it also
reduces high blood pressure and helps to burn fat to keep
weight under control.
Walking and other weight bearing exercises (Strength training)
helps to increase bone mass, which protects against osteoporosis
and bone fractures.
In the first two weeks, go for a 20-minute walk every other
day and then increase this to 40 minutes. At first try to
do five 20-minute walks per week totalling 100 minutes a
week. Once you get used to the regular exercise, increase
this to 40 minutes for five times a week.
You can then gradually increase this as you see fit, if
you want to walk every day for 40 minutes or even an hour
so be it. Remember the more you walk the more fat that will
be burned off. The best pace for fitness training will make
you slightly breathless, but you should still be comfortable
and be able to carry on a conversation.
As you get fitter, you'll want to stretch a little harder
to keep your heart rate up. Try lengthening your strides,
increasing your pace. Keep your shoulders back, your chest
lifted and your tummy pulled in when you walk, hold your
head up for open, easy breathing.
Practical Tips…
• If your feeling stressed, try counting your steps
repeatedly from one to ten as you walk, this helps some
people achieve a meditative effect and can be a great
tension reliever when practiced over a full 40 minutes.
• Time yourself, measure the distance or increase
the gradient to make the workout more challenging. Drink
plenty of fluids during and after your walk.
• Make safety your first consideration. Don't walk
after dark except in well-lit, busy places. Start the
walk slowly, and then gradually increase the pace.
So, go ahead in all other activities try to move, move,
move. Try parking the car further away from your destination
so you can walk the extra distance, hide all your remote
controls so you have to get up and change the channels manually.
These all help burn those extra calories and body fat from
your frame.
>>
Click here for Tom Venuto's Burn the Fat Feed the Muscle
program
| 
