Keep your shoulders back: That will help open up your chest and lungs.That said, if music is your motivator, try headphones that leave your ears uncovered and open. Tune in to your surroundings: Sound-filled earbuds and cellphones pinging for attention can reduce your street awareness and the mental benefits of an unplugged walk.(If you can hear your feet shuffling, you’re dragging them.) Don’t drag your feet: Catching a toe when walking briskly is a sure way to stumble.Glance down occasionally: Do it often enough to be aware of tripping hazards.Hold your head up: That lets you monitor sidewalk or path traffic and enjoy the sights.All Things Walking editor Pat Jewett has these tips: Plan to progress: Increase your number of walks, how long you walk or how far you walk every few weeks later, you can try routes with hills or stairs, or intersperse intervals: short bursts of brisk walking or jogging.īecause you need to move with pace when you walk for fitness, you also need to pay attention to a few details as you stride.Warm up and cool down: Slow the pace at the start and near the end of your walk.Aim for moderate intensity: You should be able to chat while you’re walking-but not sing.Set your walking goals: Where? When? How long? With whom?.Go local: A walkable neighborhood simplifies route logistics.Start where you are: Walking for fitness once a week is fine at the beginning.Qadira Huff-a Walk with a Doc leader and founder of the organization Sprouting Wellness, which promotes good nutrition and healthy lifestyles-has these tips for getting started: Some medical professionals are such big believers in walking’s health benefits that they’re affiliated with Walk with a Doc, a national group that organizes physician-led walks with groups of people around the United States.ĭr. If they’ve recently encouraged you to become a walker, you’re good to go. If you’re walking for exercise, your first step is to check with your physician to get their okay to begin a new exercise regimen. If you’re already walking for strictly utilitarian reasons, like getting from the bedroom to the kitchen, why not have some fun and reap these benefits by strutting your stuff outside? Getting Started with Fitness Walking You could hardly choose a simpler, more accessible form of exercise than fitness walking. Mental health: increases blood flow to the brain, improves cognition, relieves stress, reduces anxiety and helps with relaxation. Weight health: increases metabolism and improves glycogen storage to allow better fat burning.Disease prevention: lowers the risk of type 2 diabetes and several types of cancer boosts immune system functioning.
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