Expert Advice submitted by:
Body and Mind Ladies Only Fitness Centre
"The popularity of walking as a fitness activity is growing by leaps and bounds.
Low risk and easy to start, walking has proved its health benefits in numerous studies.
A classic eight-year study of 13,000 people conducted at the Institute for Aerobics Research, under the direction of Doctor Steven Blair, found that those who walked the equivalent of 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.
A regular walking program can help:
• Reduce blood cholesterol
• Lower blood pressure
• Increase cardiovascular endurance
• Boost bone strength
• Burn calories and keep weight down
Get moving
Novice walkers can make their workouts less strenuous by limiting how fast and far they walk. Aim to keep the following in mind:
• Walk short distances— begin with a five minute stroll and gradually increase your distance
• Forget about speed— walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed
• Swing your arms naturally and breathe deeply. If you can't catch your breath, slow down or avoid hills
• Be sure that you can talk while walking—If you can't converse, you are walking too fast.
Get fit
Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs.
Concentrate on lengthening your stride or increasing your speed. And don't forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.
Listening to lively music while you walk is also a great way to energise your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.
Keep track of your progress. Many experts recommend that you walk a minimum of 30 minutes a day, but there are no hard and fast rules.
Fit walking into your schedule whenever you can. That may mean three 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit.
For further information please click here or e-mail bodyandmindladiesgym@manx.net.
