Walk Tips for the Journey

The old saying goes, “A journey of a thousand miles begins with one step.” For most of us, the hardest part isn’t the thousand miles, but the first step. Our lives are filled with all kinds of responsibilities, jobs and various pressures; we’re pushed and pulled in a million directions. It becomes more and more difficult to make the time and commitment to take the first step towards a regular exercise or walking program.

We’d like to encourage you today to that first step and incorporate these walking tips to help you enjoy the journey toward a happier and healthier lifestyle!!!

GOALS
Write down your health and fitness goals. Make your walking routine a part of them. Measure and track your progress using a calendar or journal. This will help you identify you results and keep you motivated.

SCHEDULE
Create a weekly walking schedule that fits your lifestyle. Walk at least 3 days a week, for a minimum of 20-minutes each time. If your schedule permits, try walking more often and/or for longer periods of time.

STRETCH
Be sure to stretch before and after you walk. You should try to hold each stretch for a minimum of 45 seconds. Your level of flexibility will vary from day to day; never force or strain yourself. Stretching will help your muscles recover from exercise and helps to prevent injury.

STRIDE
Maintain good form as you walk by keeping your back straight, head up and abdominals flat. Step using a heel-to-toe motion. Keep your shoulders back and relaxed while you move your arms naturally. Breathe normally, inhaling through the nose while exhaling through the mouth.

COMFORT
Wear comfortable shoes and socks designed for walking and clothing that allow you to move freely. Drink a cup of water before you begin exercising and take sips of water while you walk. It is important that you stay hydrated, which will help prevent you from overheating.

CHALLENGE
As you become comfortable with your routine, add a bit of intensity by using weights designed for walking to help you increase your results. Change the route you take, add hills, or walk at a faster pace! Challenging your body will help you avoid plateaus, keep you motivated and help you reach your physical goals.

COMPANIONS
To keep the boredom blues out of the routine, include companions such as music or a pedometer to help keep your mind off walking. Other great partners include family members, a neighbor or even your devoted dog. Remember, they need the exercise, too!

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