Borrowed from Florida Hospital Live to a Healthy 100.org
A brisk daily walk can not only make you look & feel better, it may,
also, help prevent heart disease, obesity, high blood pressure, type 2
diabetes and depression. According to The American Heart Association,
walking briskly can have the same benefits as running. In fact the same
energy used for moderate - intensity walking and vigorous - intensity
running results in similar reductions in health risks. For every hour of
brisk walking, life expectancy for some people may even increase by 2
hours. Get started by following these five helpful tips:
1. Gear up. Wear comfortable footwear that fits firmly at the heel and
with arch support and flexible soles. Wear layered, loose-fitting
clothing that you can adjust when the temperature changes.
2. Prepare. Walk slowly for 5 minutes to warm up your muscles. Then
stretch your calves and thighs before starting your walk. Never stretch
cold muscles.
3. Start easy. If you tire easily, start by walking only as far or as
fast as you’re comfortable, and use that as a starting point. Slowly
build up to longer strolls. For maximum benefit, eventually aim for 30
to 60 minutes on most days.
4. Set goals and track progress. Goals should be realistic. You don’t
need to do 30 minutes nonstop; you can do three 10-minute walks instead.
Counting your steps (with a pedometer), miles or time walked can keep
you motivated. If you miss a few days, don’t stress about it — just
resume walking as soon as possible.
5. Make it fun. Walk with a friend, bring music or vary your routes, whatever makes it enjoyable.
Tip: Report to a friend, or record what you do so you feel responsible for keeping to the walking plan.
Best foot forward: Starting a new routine can be hard, so keep your
health goals in mind & just make the first move, no matter how
small. Baby steps are better than not doing it at all.
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