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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