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Walking… A Step in the Right Direction

What are the benefits of walking?

Two benefits of walking are that it’s easy to try to 
and features a low risk of injury. Walking is also free or low-cost because you don’t need special equipment, clothing, facilities, or training. Because walking can easily suit your schedule, needs, and skills , it’s an honest thanks to start getting active if you’ve been inactive.


Health benefits

Like other forms 
of normal physical activity, walking at a brisk pace also may offer health benefits, such as:


Ø  Lowering your risk of high blood pressure, high cholesterol, heart disease, and type 2 diabetes

Ø  Strengthening your bones and muscles

Ø  Helping you burn more calories

Ø  Improving your fitness

Ø  Lifting your mood


Should I see a doctor before I start walking?

Most people don't 
got to see a doctor before they begin a walking program. However, you should check with your doctor if you:


Ø     Have a chronic health problem such as a heart condition, diabetes, or high blood pressure

Ø     Are over 40 years old and have been inactive


How much should I walk?

Adults need 150 minutes, or 2.5 hours, per week of moderate-intensity aerobic activity to remain 
healthy. Aerobic physical activity is activity that speeds up your heart rate and breathing. Brisk walking is an example of moderate-intensity aerobic activity. Walking briskly for 30 minutes a day, 5 days a week, will help you meet the goal of 150 minutes per week. But any 10-minute period of physical activity helps. If you cannot walk for half-hour at a time, try breaking your activity into three 10-minute walks instead.

For more health benefits and to control your weight, you may need to walk more than 150 minutes a week. Aim for doubling the amount to 300 minutes each week, or about 1 hour a day on 5 days of the week. The more you walk, the more health benefits you may gain!


How do I begin?

Walking is a simple 
sort of physical activity to start out because many of us can walk wherever they're , without days or weeks of preparing and planning. Follow these four steps:

Set goals and make a plan to reach them.

Setting realistic goals—such as walking 10 to fifteen 
minutes, 3 times a week—and having an idea to succeed in them will improve your chances of sticking with a walking program.

Think about the following as you set your goals and create an action plan:


Ø  How far and how often you will walk to start

Ø  Where you want to be with your walking program in 6 months

Ø  Where you want to be in 1 year


Be prepared.

Make sure you have everything you may need, such as:


Ø  Clothes that keep you dry and comfortable

Ø  A hat or visor for the sun, sunscreen, and sunglasses

Ø  A hat and scarf to cover your head and ears when it’s cold outside

Ø  Layers of clothing in cold weather that you can remove as you warm up

Get moving.

Divide your walk into three parts:


Ø  Warm up by walking slowly.

Ø  Keep your chin up and your shoulders slightly back and relaxed.

Ø  Look forward, not at the ground.

Ø  Keep your back straight, rather than arched forward or backward.

Ø  Let the heel of your foot touch the ground first, and then roll your weight forward.

Ø  Walk with your toes pointed forward.

Ø  Swing your arms naturally.


What about safety?

Some places are safer to walk when you are outdoors than others. Keep safety in mind as you propose 
when and where you'll walk.


Ø     Be aware of your surroundings. If you wear headphones while walking, keep the quantity low enough so you'll hear car horns, people’s voices, barking, and other sounds and noises.

Ø     Walk with others, when possible, and take a phone and ID, such as a driver’s license, with you.

Ø     Let your family and friends know where and when you walk.

Ø     Wear a reflective vest or brightly colored clothing if it is dark outside.

Ø     Be careful walking around large bushes, parked cars, and other barriers that may block your view of traffic or other people.

Ø     Watch out for uneven or slippery streets and sidewalks; or holes, rocks, or sticks that could cause falls.

Ø     Walk in an indoor mall or shopping center if you don’t feel safe or comfortable walking outside.



Notice: Please consult your doctor before following any instruction of

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