Walking is one of the easiest and most beneficial exercises that a person can do. And if you have not exercised in a while, walking is a great way to get started. Not a lot is needed to begin. Just bring yourself and your motivation to approve your health. The only thing you will need is a comfortable pair of walking shoes and clothing. You will also need a treadmill or a place to walk.
For the first week, set a goal of walking five days. A duration of 15 minutes is long enough for the first week. You are trying to get acclimated to your new routine before building up speed. It is important to keep your back straight while you are walking and to cast your gaze ahead rather than looking at the ground. If you cannot complete the whole 15 minutes, do not be concerned. The time will come when it will be easy.
The second week, increase your walking time by 5 minutes to 20 minutes. Do a five minute warm up walk and try to increase your speed to a moderate pace to improve your aerobic benefits. Try to walk the whole 20 minutes, slowing down if necessary. You should be able to carry on a conversation without being out of breath. Adding abdominal core exercises will also be helpful. You can finish your walk with 5 minutes of stretching exercises. This is also a good time to evaluate the fit and the comfort of your shoes.
Add another 5 minutes to your walk for each of the next 2 weeks. This should put you up to 30 minutes per day for 5 days each week. You can add additional time as you progress and feel you are ready. You can also increase your speed as you feel necessary. A good pace is somewhere between the 3 to 4 mile per hour mark or you should be walking at least a mile during each 20 minute period.
Walking is one of the easiest ways to get fit and lose weight. It is something anyone can do and it can be quite enjoyable. If you are looking for a fitness plan, why not begin a walking program today.