Discipline is required to walk enough to gain health benefits.It's recommended that you take at least 10,000 steps a day for exercise, which can be easily measured by a pedometer.You can use fitness watches.Prepare for your walk by increasing your walking time and difficulty for added benefits.
Step 1: There is a good place to walk.
The best places for walking have a flat terrain, straight path, smooth surface and minimal traffic.If the road is too steep, curvy or just not what you're looking for, you might want to consider other areas around your location.You should be wearing appropriate footwear.If you aren't wearing well-fitting walking shoes, walking can cause pain.You need to wear the correct footwear for the weather.If your car is too far away to walk, take it to a park.Parks are usually flat and peaceful.There are bike boulevards and walking paths in some cities.They don't have as much traffic from cars.These are places to walk in as well.If you don't want to stop and browse the stores, shopping malls are a good place to walk around.They are large and flat so you won't get bored.If you live near a large body of water, the shoreline can be a nice place to relax and work out in the morning.If you're lucky enough to live in the country, you can combine a walk with an errand such as picking up milk or posting a letter.If you want to exercise indoors, use a treadmill with a slow speed.
Step 2: Make a list of exercises.
If you are bored from low-key activities, having music playing may help.Consider listening to music that will allow you to think about other parts of your life.You can listen to upbeat music that will keep you motivated to walk.Walks are a great place to reflect and plan for the future.Your walk should give you a chance to relax.Load your phone or mp3 player with your favorite audio so you can listen wherever you go.A walk can be a good place to listen to an audiobook.If you are listening to music while walking, make sure to be aware of your surroundings.It will be harder to hear approaching traffic if you listen to something on headphones or earbuds.
Step 3: Expectations are reasonable for your progress.
You should aim for shorter distances if you have been sedentary for a long time.If you want to keep track of your goals, write them down in a notebook or calendar.You could start by walking 30 minutes a day, three times a week.Walking does not require vigorous physical activity for most people.You will be able to walk for hours with the right preparation and attire.You won't meet the same fatigue that a more vigorous exercise could cause.
Step 4: A strong mental attitude is needed for slow but steady exercise.
It will be easier for some.Walking is a marathon, not a sprint, so get your mental endurance ready before you start.It's not likely to see fast results.Incorporating walking into your daily schedule is about making healthier choices, and it's a change that you should keep indefinitely.Don't use walking as a quick, one-shot weight loss tool.
Step 5: Hydrate before you start walking.
You need to consume at least 8-16 ounces of water an hour before you walk.If you plan to walk a long time, you should drink more water.Under a hot sun, you don't want to become dehydrated.It's convenient to carry a re-usable water bottle with you as you walk, so you can stay hydrated.If you drink water before or while you exercise, be careful.Before diving into exercise, give your body time to process the water.You'll need a bathroom if you drink so much water.Alternatively, plan a route with a public bathroom along the way.
Step 6: Pick an easy walk.
Make sure that you are able to get back to your starting point no matter how far away.It's a good idea to walk on an oval track for no more than a quarter mile.Go for it if you feel comfortable doing so.Don't be afraid to exceed your goals because walking is less taxing than most activities.
Step 7: It's time to set a time.
Determine how long you will walk when you first start walking.You can choose the length of time you want.Do not worry about how long that period is.Continue moving until you reach it.It is a good start to have a few minutes each day.From week to week, that time will increase.Don't pay attention to how far you walk.It's more important that you walk for a long time.Experience will help you walk faster and farther.
Step 8: You can increase your time.
If you want to sustain a 10-minute walk, increase your walking time by 30 seconds to one minute.Do not worry if you can't go longer than the day before.You will reach the goal faster if you keep at it.If you want to increase your walking time by five minutes each week, you need to keep increasing your rate after 10 minutes.
Step 9: You should be able to walk for 45 minutes a day.
Move off of the oval and onto the city streets.The difficulty of your walk will increase when you encounter hills and declines.Hike up hills and cliffs for the ultimate challenge once you find more difficult terrain.
Step 10: Determine your maximum heart rate.
Purchase a heart rate monitor and wear it during your exercise for increased accuracy and precision.You need to increase walking speed for it to be beneficial for your health if you are under your target heart rate.Your body won't burn fat unless you have a sustained period of time to burn it.Increased speed or distance won't help with weight loss or aerobic health.
Step 11: Interval training is a good way to switch things up.
Walk at an increased rate for a short time, then slow down for two minutes.Every day you add an interval until you reach your goal.If you become more physically fit, reduce your rest periods until they are less than a minute.