It’s free, it can be done anywhere, and you can do it no matter what your current fitness level is – or isn’t. You don’t need any special equipment, there is very little risk of injury, and you don’t even really need that much time. Now, of course, if you have any particular injuries or medical conditions or symptoms that concern you, please talk to your doctor before beginning a walking program. But for most people, there should be nothing standing in the way of just getting out there and getting started today! Second only to changing the composition of your food, walking is one of the most important things you can do to improve your health.
Complete this simple walking plan three to five day per week to experience the proven health benefits of a brisk walk; including but not limited to, weight loss, reduced stress, better mood, increased energy, decrease risk of osteoporosis, cancer, chronic pain conditions and a strong heart and lungs.
1. WARM UP (3-5 minutes)
Walk at a slow pace or simply march in place.
2. GENTLY STRETCH (4-5 minutes)
Prevent pain and sore muscles by targeting calf muscles, iliotibial bands (lateral thigh), quads and hamstrings
for 30 seconds each.
3. WALK (5-30 minutes or more)
Set a quick pace. However, if you're breathing is shallow, your are walking too fast. Each week, add 5 minutes
to your walking time. Beginners should start by walking a total of 10 minutes (that's only 4 minutes of walking
between warm-up and cool-down).
4. COOL DOWN (3-5 minutes)
Slow your pace down to your initial warm up phase. This step is important to prevent blood from pooling to
your legs, which can result in light-headedness and fainting.
5. GENTLY STRETCH AGAIN (8-9 minutes)
Repeat step 2 stretch and hold for 1 minute each. Remember to remain static....don't bounce. Breathe.