Walking is still the most popular form of exercise around. It doesn't require much formal training, there is not expensive equipment to purchase, you can easily take it on vacation with you, and you don't have to sign a lengthy contract. You can drive down the street just about any time of day or night and see people walking for fitness.
Many of the walkers I see do their sidewalk stride with a partner or two. There are great benefits to walking with someone: safety, motivation, someone to talk with, and most importantly, accountability. It seems that we don't hit the snooze button too many times if we know there is someone waiting to meet for a workout.
Here are some tips for solo walkers, group walkers, warm weather walkers and more:
Going Solo
If you do walk alone, walk at a public track or a neighborhood you are very familiar with.
Walk during the hours of daylight.
Always let someone know your walking schedule and route, as well as time you'll be back.
Wear a watch. Gauge your pace to keep track of progress.
Carry a water bottle if you are going to be walking more than 15 minutes. (You should take sips of water every 15 minutes to prevent dehydration. (maybe even more during warmer seasons)
A portable MP3 player can help motivate you. Choose upbeat music that will encourage you to keep up your pace. Keep the music low enough that you can hear what's going on around you.
Partner Walking
Decide on a regular schedule of which days and times you will be meeting. Don't be late!
Be careful not to get so involved in conversation that you lose your pace.
When your partner is not so excited about walking, encourage them. You may need some encouragement at some time.
Give reminders to each other: Stand tall, breathe, tighten abdominals (stomach) and gluteals (rear) while walking. This not only helps prevent lower back pain, but it firms up those areas at the same time.
Make this as much a priority as any other scheduled activity for family or work. - It's your health!
Burn more calories
If you have just begun a program of walking, start out easy for at least the first two weeks.
Once you can comfortably walk a 20 minute mile (3.0 on the treadmill for one mile or 20 minutes). begin increasing your pace and/or time Interval training is a great way to burn more calories and improve overall fitness example: walk at 3.0 for two minutes and 4.0 for one minute then repeat then try 3.5 for one minute and 5.0 for one minute. Any combination for one to two minute intervals is great and you'll see great results quickly.
If you are a track walker, you can alternate 1 lap walking, 1 lap jogging, or even 1.5 laps walking and .5 lap jogging. Any type of consistent, interval training will improve your workout and you will burn more calories.
Caution all walkers/talkers. Walking and talking is great, however, if you are not getting the results you want from your walking routine, something has to change. Either more walking, less talking, or talk faster, walk faster. Set your route and try to meet or beat your last time so you know you are not slacking.
Beat the Heat
Try to exercise in early morning or later in the evening for less sun and better air quality
Drink more water than usual. Average = 12 cups/day. Overweight individual needs more.
Children = six to eight cups of water/day. Sports drinks are not necessary unless you are exercising for longer than 90 minutes.
Wear loose fitting, light colored clothing. Wear sunscreen
Find shaded areas to walk -- Try the mall!! Most of our area malls open early for mall walkers!
If you are overweight, pregnant or and older adult, maintain a moderate intensity level when exercising in the heat. Stay fully hydrated at all times and take many rest breaks.
Carry a frozen water bottle in a fanny pack, or wear an ice pack scarf around your neck
Stop! If you feel dizzy, faint or nauseous. Rest in the shade, sip water until you recover. Prevent heat stroke or heat exhaustion by listening to your body.
Try Walking in Water
Not on water – in water! Stay cool and get an amazing cardiovascular workout by walking laps in the shallow end of the pool. Resistance from the water promotes toning and firming to legs at the same time. Move your arms and you have an all over workout.
Summer is not the season to take a vacation from your fitness program. With regular exercise you will be less tired and have much more energy for each day. It's a very important thing you have there - your body, that is. Treat it with love and respect. You can't ignore it and hope it will go away, and you can't toss it out and get a new one.
Even if weight loss is not your goal, your body was created to move - to stretch, walk, run, lift, push and pull. When you neglect those activities, different parts of your body will not perform to their maximum capacity. They might not even make it to the minimum capacity. Get more of your body moving more often and enjoy the results. With a regular walking program you can improve your health and quality of life for free!