Walking To Stay Fit

Walking is great aerobic exercise. Many people in all walks of life for different reasons do walking. It is one of the easiest and least expensive forms of exercise. Walking benefits you in many ways including giving you more energy, aiding you to sleep better, gives you stronger leg muscles, and also can help you to lose weight by reducing your body fat. It is also a great way to reduce stress.

According to the American Heart Association for every hour of speed walking you do you can gain two hours of life expectance. Just how many calories can you burn by walking? You can burn 125 calories for every half hour your walk. When walking for maximum benefits you should walk at a speed of 3.1 mph. At this speed your stride lengthens naturally. The longer stride forces your legs forward and your arms and torso to move which gives you a higher aerobic workout than walking slowly.

If you don’t have a way of timing your walking speed you can tell that you are walking briskly enough by the fact that you are breathing deeply, you can hold a conversation with a walking partner even if it is a little breathy. You have a warm; feeling throughout your body and you may sweat a little. Your heart will begin to beat faster. If you are wearing layers and are sweating take off one layer if you can. It is important though that if you take off a layer that you put it back on once you stop walking.

You do burn calories as you walk. The faster you walk the more calories you burn. It is important that you warm up first before speed walking, so do a 30-minute stroll or some stretches before you speed walk. If you are walking to lose weight it is suggested that you walk for a minimum of 45 minutes at least five days a week.

You can fine-tune your walking workout by upping your walk if you start out at 20 to 30 minutes, pick up the pace (walk faster) and add an extra day’s walk to your weekly schedule (if you normally walk one day a week increase that to 2 or 3 days). Make sure that you have good posture while walking in order to reap the most benefits from your exercise. Stand up straight; keep your shoulders back and your tummy tight. When you tuck in your tummy you are aerobically strong and strengthening your core. To nip boredom in the bud try changing your route or add music to your walk, just be sure to pay attention to traffic. You can also vary your walk by walking at a steady slow pace for the first 30 minutes and then at a speed walk pace for the next 10 or 15 minutes. Don’t forget to end your walk by a “recovery period” of slow walking or doing stretching exercises.

Set small goals for your walking whether the goal is a timed one, or a distance or a speed goal. Don’t forget to admire the scenery as you pass by. Getting outside with nature is a very relaxing way to exercise. Just make sure that the neighborhoods you walk in are safe ones and you pay attention to the passing traffic around you. Carry a cell phone with you in case of emergencies like severe weather or if you should become ill, so that someone can come and pick you up.

Give yourself a pat on the back or other reward when you reach each goal that you have set for yourself.