Walking is a low-impact exercise with numerous health benefits. Here's how to get started.
Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is a form of exercise accessible to just about everybody. It's safe, simple and doesn't require practice. And the health benefits are many. Here's more about why walking is good for you, and how to get started with a walking program.
Benefits of walking
Walking, like other exercise, can help you achieve a number of important health benefits. Walking can help you:
Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
Lower your blood pressure
Reduce your risk of or manage type 2 diabetes
Manage your weight
Improve your mood
Stay strong and fit
All it takes to reap these benefits is a routine of brisk walking. It doesn't get much simpler than that. And you can forget the "no pain, no gain" talk. Research shows that regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging.
Preparation helps avoid injury
Walking isn't as likely to lead to injuries as other types of exercise. Still, take time to prepare yourself to prevent injuries, such as blisters or muscle pain.
- Get the right gear
Be sure to wear comfortable footwear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Before you buy a new pair, be sure to walk in them in the store.
Also dress in loosefitting, comfortable clothing and in layers if you need to adjust to changing temperature. If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don't allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you.
- Use proper technique
Walking is a great exercise because it's so simple to do. But using the correct posture and movements is essential.
- Warm up
Spend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm.
- Stretch
After warming up, stretch your muscles before walking. Include the calf stretch, quadriceps stretch, hamstring stretch and side (iliotibial) stretch.
- Cool down after each walking session
To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.
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