Learn to walk your troubles away

[Guest guest]

>

> Walk Yourself Fit

> A low-impact way to lose fat

> YOU'VE TRIED EVERY diet twice. You’ve tried one gym and decided not to

> try

> another. And you’re still carrying around more weight than you’d

like.

> Time to

> give up? No. The sensible thing to do is walk away from those extra pounds.

> Walking?

> The least expensive aerobic exercise

> Yes, walking. Humans have been doing it for centuries. It’s the least

> expensive aerobic exercise and if you give it a chance, it’s an

exercise

> that

> actually feels good.

> Walk with purpose

> Will it take off the pounds? You bet it will. If you walk just 15 minutes a

>

> day and keep your calorie intake at your current level, you’ll lose 10

> pounds

> in a year. Not enough? Walk with a little more purpose and lose a lot more

> pounds.

> We’re talking about healthy, sustainable weight loss, the kind that

doesnâ

> €™t

> come back. Because walking doesn’t hurt and doesn’t imply

starvationâ€â€

> so it

> can be an easy, agreeable habit for the rest of your life.

> Body benefits

> Start walking regularly and, regardless of your age or sex, a whole lot of

> other good stuff begins to happen along with the weight loss.

> Aerobic walking workouts exercise your heart, lower your blood pressure,

> and

> generally strengthen your cardiovascular system. It can reduce the bad

> cholesterol and increase the good.

> Regular brisk walking trims and strengthens your hips, thighs, buttocks and

>

> calves, and it tones your arms and your upper torso. It’s a defense

> against

> osteoporosis and can improve the body’s management of sugar, which is

> good news

> for diabetics.

> It increases your metabolism, your energy and your stamina, and it

> counteracts stress and depression. It gets you in the habit of using your

> body

> fluidly, rhythmically and efficiently, and it returns you to your own,

> natural, best

> shape.

> Indulge a healthy appetite

> Will sensible eating enhance the good effects of walking? All of us know

> the

> answer to that.

> You really can walk for the rest of your lifeâ€â€and the longer you walk

and

>

> the more fit you become, the more your body will ask for the right

> proportions

> of healthy foods. And the more inclined you’ll be to indulge your

body’

> s

> healthy appetite.

> Put one foot in front of the other

> If you’re going to make a habit of walking, you might take a closer

look

> at

> the mechanics and be sure to get off on the right foot.

> Stride

> Find your natural stride. Stand with your feet together, bend forward at

> the

> ankles (not the waist), and when you begin to fall forward, put out a foot

> to catch yourself. This is the proper length of your stride.

> Posture

> Eyes forward. Head up and chin level. Shoulders back and relaxed. Chest

> out.

> Lean forward at the ankles. To get rid of that sway back, tuck your

> buttocks

> forward and under your hips.

> Arm swing

> Swing your arms along beside you in a natural rhythm. When you begin to

> pick

> up speed, bend your arms at the elbow and swing them in time with your

> faster pace.

> Speed

> s talk about three speeds: strolling, brisk walking and race walking.

>

> Strolling means three miles an hour, arms swinging in a relaxed wayâ€â€a

> good

> speed for window-shopping.

> A brisk walk goes at four miles an hour with arms bent and energetically

> swingingâ€â€not so fast that you can’t carry on a conversation

> comfortably.

> Race walking means five miles an hour with arms bent 90 degrees and

> pumping.

> You burn more calories at a brisk walk than strolling, but don’t start

> out

> going too fast. That’s how injuries happen.

> Time

> Thirty minutes a day, five or six days a week, is good. An hour is better.

> Begin at 15 minutes a day, three or four days a week. And don’t feel

you

> have

> to do all the time at once.

> Warming, cooling, stretching

> When you head out for a half hour or an hour of brisk walking, stroll the

> first few minutes until you’ve warmed up. Then do gentle, static

> stretching of

> your calves, quads, hamstrings and glutes before you begin the brisk pace.

> Before you stop, stroll another few minutes to cool down.

> When you do stop, your body is limber and supple. This is the most

> important

> time to stretchâ€â€gently.

> If you want to race walk, get in shape first; be sure your body is as eager

>

> as your are.

> Make it a Habit

> Get all the benefits, every day

> There will be days when the weather’s lousy, when you don’t feel

like

>

> going, when there’s just no time. And sometimes those days come in

> bunches.

> How do you develop consistency, to make walking one of your life’s good

> habits?

> Make it fun

> Choose interesting places to walk. Walk at different times of day. If

it’

> s

> too cold outside, or too hot, walk in the mall. Many malls open early just

> for

> walkers.

> If you never have enough time to chat, rope in friends and family to come

> along on your walks. Get together a regular group; you can reinforce and

> encourage one another and celebrate as you each get fit.

> Do you never have time alone? Walk by yourself. Listen to music, meditate.

> Organize

> Make out a walking schedule and give it priority. Remember, it’s good

for

>

> your weight, your heart and your emotional well-being, not to mention

> glutes,

> quads and hams.

> Be patient

> Start slow. And stay slow for a while. Try a few weeks of only strolling

> before trying a brisk walk.

> Start with short times. And stay with short times for a while.

> This doesn’t have to be hard and it doesn’t have to be work.

Enjoy.

> You

> have the rest of your life to grow into a more ambitious schedule.

> Just be sure you do get out and walk.

> Demonstrate discipline

> On the days you don’t want to walk no matter what, at least get dressed

> for

> walking and get out the door. Begin. Then, if you still resist, stop. You

> showed upâ€â€the habit is intact, and you can count the day’s walk

as

> accomplished.

> What You Need

> No, it’s not going to suddenly get expensive. But there are essentials.

> Shoes

> Good shoes are important and so is the fit. Look for walking shoes. Running

>

> shoes are fine if they fit better. Avoid cross-trainers.

> You should be able to twist the shoes torsionally, and you want a secure

> heel and flexible forefoot to accommodate a rolling heel-to-toe motion. Give

>

> your big toe a thumb’s width of distance to the end of the shoe, and be

> sure the

> sole is wider than your foot when you stand.

> If you’re walking four days a week, you’ll probably need new

shoes

> every

> six months.

> Socks

> Instead of 100% cotton, which holds moisture, get a synthetic blend that

> will draw perspiration away from your feet. Most sporting goods stores will

> have

> walking socks of this material with extra padding in the bottom for comfort.

>

> Accessories

> The higher your heart rate, the more fat you burn, so you might want a

> heart

> rate monitor eventually.

> A pedometer will tell you how far you go.

> Food and water

> You may want to take along a high-energy or fruit snack. And be sure to

> drink plenty of water before, during and after your walk.

> Be Safe: Common sense for the journey

> The good news is that walking itself is generally safe. Still, a few tips:

> Before undertaking any program of exercise, it makes sense to check with

> your doctor.

> If you walk along roads, walk facing the traffic. If you walk at night,

> wear

> reflective clothing. If you wear headphones, stay alert. Make sure you can

> still hear sounds around you.

> Don’t go too fast, for too long, too soon. This is the primary cause of

> both

> injuries and discouragement.

> Don’t walk alone at night.

> If you’re hurt, take a few days off and apply ice twice a day for 15

> minutes

> to the soreness. If pain persists, see your doctor.

>

>

>

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