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A Step in the Right Direction
by Nutricise
There's nothing easier than walking if you're looking to start a new exercise program or get back into shape. Here's how to create a customized program that'll fit your life.
If you're looking to start a new exercise program or get back into shape after falling off the fitness wagon, there's nothing better, or easier, than taking up walking. "Walking is the perfect activity for a beginner because anybody can do it," says Ellen Abbott, walking director at the Boston Athletic Club. "It's an incredibly effective activity for maintaining and improving overall health and well-being. Plus, walking is an exercise that can be pursued throughout your lifetime." Here's how to design a program that's perfectly suited to your schedule and your fitness goals.
1. Determine your goal. Do you want to walk away an extra five pounds or are you looking to maintain cardiovascular health? Choosing a goal will help you tailor a walking program to your needs. If your focus is on protecting your overall health, Abbott recommends walking for 30 minutes three times a week. If weight loss is your intention, you'll need to walk (or build up to) five days a week, in addition to eating a low-fat diet. "If you want to lose weight, you'll need to walk longer, faster or up an incline on a treadmill or in a hilly part of a park," says Abbott. "The more you do, the more calories you'll burn."
2. Pick a time of day. Choose a time in the morning, afternoon or evening that's convenient for you-in other words, one you'll be able to stick with on a regular basis. Making a commitment to a specific time and being consistent helps your workout become part of your daily routine.
3. Choose a venue. A sensible, safe place to walk is just as important an element in your planning as when and why you're walking. Although exercising outdoors in the fresh air may sound ideal, it may not always be feasible. If the weather is bad or if you're able to exercise only at night and you live in a less than perfectly safe neighborhood, you might want to consider walking around your local mall or getting on a treadmill at your gym. People with bad knees may want to opt for the treadmill anyway, since it's more forgiving on the joints than is asphalt or cement.
This article is copyrighted and originally appears on Nutricise.com. Reprinted with permission of Nutricise. The Nutricise Team is comprised of leading experts in the fields of nutrition, exercise, behavior modification and motivational sciences, who have worked together for over 3 years to create the world-renowned Nutricise Weight Loss Program.
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