Getting fit isn’t as hard you may think. Walking can be an easy way to get your heart pumping and to lose weight. The map for getting there is simple.
Walking can help:
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Lower cholesterol
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Reduce blood pressure
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Build your heart muscle
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Strengthen your bones
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Burn calories and control your weight
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Give you energy
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Contribute to self confidence
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Extend your life
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Relieve depression, stress and anxiety
Exercise is a wonder drug that’s good for body and soul. Some is good, but more is better. However if you have a heart condition or you have not exercised in years, be sure to first check with your doctor.
Get ready, set, go!
Your passport to a healthier life is within your grasp. A pedometer can be a great motivator to get you going and keep you interested in your new activity. You should be getting about 60 minutes of exercise most days of the week.
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Buy a pedometer. Expect to spend about $15.
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Invest in a comfortable pair of sneakers, preferably designed for walking. Make sure that nothing is rubbing; your shoes should never have to be broken in.
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Wear loose, breathable clothing. Certain kinds of specialty fabrics are designed to wick moisure away from your skin.
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Enlist someone to walk with you. This helps keep you motivated.
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Build your routine slowly. First try a five-minute walk around the block and take your time.
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Slowly start to build on this as you feel stronger. This may take a few weeks, or it may take a few months. Just be sure not to push yourself too hard, especially if you aren’t used to exercise. You don’t want to burn out or injure yourself.
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Do the talk test. If you can’t converse, then you are walking too fast. Be sure to swing your arms naturally.
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Vary the intensity of your workout as you become more fit. Lengthen your stride.
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Try walking up hills, which can help tone your legs.
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Listen to music, but don’t keep it too loud. You’ll want to be able to hear traffic.
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Log your progress in a journal.
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Rest if you feel tired. If you feel pain, stop. That’s your body’s warning that something is wrong.
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Break up your routine. You don’t have to do all your walking at once. Do 10 minutes in the morning, 15 at lunch and the remainder after dinner.
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Think of times throughout the day when you can get more exercise. Could you take the stairs instead of the elevator? How about parking at the far end of the lot? Does your dog need to be walked?
Congratulations! You are on your way to a healthier, happier you.