Start a Successful Walking Program
Tip: Keep moving. Walking keeps bones strong & health intact. Helps your systems function better. – Judith C., PT, DPT, from MD
Walking is an excellent way to get back into exercise.
To get started answer the following questions:
- Why do you want to walk?
- What benefits are you looking for by walking?
These answers will help you establish some concrete, specific goals. Goals like I will walk the Crescent City Classic this coming year. Or I will be able to walk 3 miles in 40 minutes by Christmas. Write the goals down and refer back to them often to keep you on track
Steps to Follow:
- If you have been relatively inactive, see your physician for a check up.
- Generally, start conservatively. Walking at a comfortable pace for 15-20 minutes.
- Build the habit of walking, by scheduling walks on your calendar. Start with 2-3 times per week.
- Find a friend to walk with. This will keep you accountable, challenged and is more fun.
- Where a pedometer. A pedometer will help you track your progress and keep you motivated.
The American College of Sports Medicine (ACSM) recommends:
- participate in a walk or other moderate intensity exercise for 150 minutes or more a week for health benefits.
- For weight loss, 250 minutes or more of moderate-intensity activity is recommended per week.