When you start walking, choose a pace that feels comfortable. A goal of walking three or four times a week is more practical and attainable than setting expectations so high that we’ll fall off the wagon and never get back on.” “If you have planned to walk one day, and it’s really cold or rainy, it’s OK to wait and go another time. “We need to be forgiving of ourselves and be flexible,” she says. But, Blount says, don’t set unreasonable goals. Eventually, you’ll be able to walk every day if you want to. Give your muscles and joints time to recover before you go again. When you first start, try walking every other day. Gradually, you can increase your pace and distance.” “Some of the guidelines can be overwhelming, like ‘you should exercise 150 minutes a week’ or ‘get 10,000 steps a day.’ If you haven’t been doing anything, then getting up and walking to the mailbox and back is a great start. “It’s important that people realize that they need to start slow,” she says. When starting a walking routine, take it one step at a time, Blount says. And it helps relieve mental stress, especially if you can walk outside.” Get Started with a Walking Routine
It’s weight-bearing, so it helps increase bone density. “It reduces the risk of cardiovascular disease and type 2 diabetes, eases mobility of joints, helps you lose or maintain weight and decreases blood pressure. “There are so many benefits of walking,” says Beth Blount, a personal trainer at the UNC Wellness Center in Cary. Walking is a great way to build endurance and strength, especially if you have not been exercising regularly.
Want to improve your fitness but not interested in training for a marathon or joining a high-intensity workout group? No problem.
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