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Tips for Getting the Most out of the Balanced Life™ Walking ProgramBy James M. Rippe, M.D.
Walking regularly—for at least 30 minutes on most days of the week—promotes health and fitness in several ways:
Prepare
Get good walking shoes that fit well. A well-cushioned shoe will protect your feet, preventing soreness and injury, and provide critical support. An all-weather suit enables you to walk on windy, chilly, or wet days. Map out routes for safety and variety. On really cold or stormy days, why not walk inside the mall or through the halls at work? You also could ride a stationary bike or walk the treadmill at a gym or fitness center.
Start at the Program Level That's Right for You
If you start with the 10-minute walk and that's too easy, select the 12- or 15-minute level. If that's too easy, increase the level to 20 minutes. You also can increase the intensity level from light to moderate or moderate to brisk.
Warm Up and Cool Down
To warm up, start your walk at a light pace and gradually increase it over the next few minutes. Cool down by slowing down during the last minute or two. It's good to stretch at the end of your walk, while you're warmed up. You can just stretch your legs and back, or do the whole Balanced Flexibility routine.
Walk at the Correct Intensity Level for Your Fitness Condition
The Balanced Life Walking Program indicates the intensity for each level. If you feel the intensity is too light, then step up the pace. But remember, you always should be able to carry on a conversation without getting breathless.
Recruit a Walking Partner
Walking with a friend will increase your enjoyment. It prevents boredom, particularly if you have to walk the same route daily. A buddy also enhances motivation—you wouldn't want to let down a friend.
Alternate Cardio Activities for Variety
You may enjoy walking all of the time, but varying your routine can keep you motivated. Cycling/spinning, swimming, aerobics class, or dance class may offer enjoyable alternatives.
Don't Push Through Pain
If you experience more than a little muscle soreness, discuss the problem with your physician. Pushing through pain can turn a minor problem into something major.
Build Sequentially on Your Walking Program with Strength Training
When you are comfortably walking at least 30 minutes on three or four days a week, start the Balanced Strength Training Program to increase lean muscle, strength, balance, and metabolism.
Topics:
Walking Tips, Fast/Easy Exercise
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Start Making Choices does not provide medical advice.
Information is intended for educational purposes only. See additional information.
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