Why not try walking for fitness:   it will keep you trim, and improve your health ... and it won’t cost you anything!!

 

Walking is a low-impact exercise that can ease you into a higher level of fitness and health. It can be fun and has many health benefits.

 

Walking can help you:

 
• Lower (LDL) cholesterol (the ‘bad’ cholesterol)
• Raise (HDL) cholesterol (the ‘good’ cholesterol)
• Lower your blood pressure
• Manage your weight
• Improve your mood
• Keep you fit

 

Prior to your walk, prepare yourself to prevent injuries, such as blisters, sore feet and muscle pain.

 

Always wear comfortable footwear, and loose fit clothing. 

 
Warm Up – Spend a few minutes walking slowly to warm up your muscles. Don’t increase your pace until you feel warm.

 

Stretch - Calf stretch, hamstring stretch and quadriceps stretch.

 

Remember to cool down after each walking session – this will reduce stress on your heart and muscles. Simply walk a little slower for about the last five minutes of your walk. Then, repeat your stretches.

 

Let’s Walk – if you’ve been inactive or tire easily, walk only as far or as fast as you find comfortable. You may prefer to try short daily sessions of 15 minutes or so, and build up to 30 to 60 minutes of walking most days of the week. If you’re a seasoned walker, keep doing what you’re doing. Remember to check your heart rate - stop walking check your pulse at your wrist or neck. Knowing your heart rate allows you to increase the intensity to maximise your workout or slow down to avoid overdoing it. Another option is to wear an electronic device that displays your heart rate or use a pedometer (to count your steps).

 

Stay motivated ... starting a walking programme takes initiative. Sticking with it takes commitment but when you think of the potential health benefits, it’s well worth your effort.  You’ll feel more invigorated.

 

• It will be more fun if you ask a friend or neighbour to join you
• You could start a local walking group
• Take a friend’s dog for a walk

 

Try to vary your walk for variety but if you’re walking alone, always tell someone which route you’re taking.