March is Health and Wellness Month for Chipola Healthy Start

Walking

By Kara Mayer Robinson

How It Works

Walking may be the simplest way to work out. You can do it almost anywhere, and it’s a snap to get started: Just put one foot in front of the other.

There are many great reasons to walk. Your heart will get stronger, you’ll lower your blood pressure, and your bones will get stronger. Walking also eases stress, helps you sleep better, and can boost your outlook on life.

Walk at a brisk pace for 30 minutes or more on most days. Do it alone or with a friend. Try a walking club or recruit your family for an after-dinner walk. All you need is a pair of walking shoes.

What Else Should I Know?

Cost: Free.

Good for beginners? Yes. Walking is an ideal type of exercise when you're just getting started. You can go as fast or as slow as you need. It’s easy to bump up your pace and go longer distances as you get better.

Outdoors: Yes. You can walk around your neighborhood, on a school track, or through a nature trail. If the weather is bad, try walking in a mall.

At home: Yes. You can walk anywhere. If you have a treadmill, you can even walk indoors.

Equipment required? None, except for your walking shoes. Opt for shoes that support your arch and slightly elevate your heel.

What Dr. Melinda Ratini Says

No special equipment. No gym fees. You can shed pounds and lower your blood pressure and your cholesterol -- all in your own neighborhood, mall, park, or on your treadmill.

You can start slowly with just 5 or 10 minutes a day and work up to at least 30 minutes on most days of the week to get the full cardio benefits.

You should also do strength-building exercises at least twice a week. You might want to carry light weights or cans to help build up your upper body while you walk.

Whether you like to walk alone or in groups, you can build a walking program that you are sure to enjoy. If you're already in good shape, work up a sweat with a power walk. You can use it as your main workout or use it along with another program to mix things up and avoid boredom.