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Modern lifestyles are increasingly sedentary. We sit at computers, desks, in front of the TV and in cars. This inactivity can lead to weaker muscles, a less efficient heart plus weight gain as we consume more calories than we expend. The majority of people become more sedentary as they age, which leads to loss of muscle tone and an increase in body fat.
One of the easiest form of exercise to commence for the beginner is a walking programme.
Walking can:
Burn calories
Strengthen and tone muscles
Lower your risk of heart disease and type 2 diabetes
Reduce stress.
Starting a walking programme:
If you have any tightness, heaviness or pain in your chest, pain that radiates down the arm or are breathless check with your G.P. Do not begin a walking programme without doing so. If you are unused to exercise, have any other pain or are more senior in years this is also advisable.
Warm up into your walk by walking slowly for the first five minutes or so, also cool down at the end in the same way. Increase your pace for the central part of your walk. You are aiming to walk for at least thirty minutes but at first you may need to build up to this walking for fifteen minutes or so, then adding a couple of minutes each time you walk. Work out what is right for you. You need to gently challenge yourself without over doing things. You should be able to hold a conversation whilst you are walking but feel a little warm. Do not over exert. Aim to walk on three alternate days of the week at first, then add in other days as you become fitter.
Here is an example of a walking programme. It is stepped in intensity to allow you to build up your walking gradually.
Week One
Remember to warm up by walking at a moderate pace on all your walks for the first five minutes and to cool down by walking at a moderate pace for the last five minutes.
Monday: 15 minute moderate pace walk.
Wednesday: 15 minute walk, alternating a slightly faster pace with a moderate pace.
Friday: 15 minute moderate pace walk>
Week Two
Monday: 20 minute walk, alternating a slightly faster pace with a moderate pace.
Wednesday: 20 minute moderate pace.
Friday: 20 minute walk, alternating a slightly faster pace with a moderate pace.
Week 3
Monday: 20 minute walk, alternating a slightly faster pace with a moderate pace.
Wednesday: 25 minute walk, alternating a slightly faster pace with a moderate pace.
Friday: 20 minute walk, alternating a slightly faster pace with a moderate pace.
Week 4
Monday: 25 minute walk, alternating a slightly faster pace with a moderate pace.
Wednesday: 20 minute walk, alternating a slightly faster pace with a moderate pace.
Friday: 25 minute walk, alternating a slightly faster pace with a moderate pace.
Week 5
Monday: 25 minute walk, alternating a slightly faster pace with a moderate pace.
Wednesday: 25 minute walk, alternating a slightly faster pace with a moderate pace.
Friday: 25 minute walk, alternating a slightly faster pace with a moderate pace.
Week 6
Increase all walks to 30 minute duration, alternating a slightly faster pace with a moderate pace.
Week 7
Monday: 30 minute walk, alternating a slightly faster pace with a moderate pace.
Wednesday: 30 minute walk, 5 minutes moderate pace to warm up, 20 minutes faster paced walking, 5 minutes moderate pace to cool down.
Friday: 30 minute walk, alternating a slightly faster pace with a moderate pace.
Week 8
Monday: 30 minute walk, 5 minutes moderate pace to warm up, 20 minutes faster paced walking, 5 minutes moderate pace to cool down.
Wednesday: 30 minute walk, alternating a slightly faster pace with a moderate pace.
Friday: 30 minute walk, 5 minutes moderate pace to warm up, 20 minutes faster paced walking, 5 minutes moderate pace to cool down.
Week 9
Monday, Wednesday and Friday:
All walks 30 minute walk, 5 minutes moderate pace to warm up, 20 minutes faster paced walking, 5 minutes moderate pace to cool down.
Week 10 onwards.
On Tuesday and Thursday, include a different form of exercise, to give a minimum of thirty minutes moderate intensity exercise five times a week. Consider attending a Pilates class for flexibility, core and muscular strength. Perhaps you enjoy dancing, swimming, aqua aerobics, horse riding or playing tennis and could incorporate a different activity into your fitness programme. It is important to vary your fitness activities to work your muscles in different ways. Maintaining bone density is a consideration as we get older. When we are younger it is important to maximise bone density so that as we age there are greater reserves to draw on. Flexiband resistance work, resistance machines at the gym, Pilates Matwork classes, the Pilates reformer found in Pilates studios, the Power Plate machine found in some gyms, tins of beans in your larder used as hand weights, hand or leg weights, tennis, dancing and mini rebounding trampolines are all examples of activities which may assist the maintenance of bone density. Remember to check with your doctor regarding the type of exercise and it’s suitability for you as an individual before commencing exercise if you have been diagnosed with low bone density, have a medical condition, are more senior in years or are just unsure.
Enjoy!
♥ The Tale Of My Heart ♥ 
Was reading a great article this morning about people sitting for 11 hours or more per day. (Many have to for work) They think that is cuts 3 years off of your lifespan. ;( I better get walking.
You are absolutely right it does make big difference its to to hear you will start 🙂
I’ve been trying, hence the taking pictures of headstones, get pictures for someone the needs them to verify dates and makes me move. 🙂 I hate walking for the sake of walking. So, the pictures give me a purpose. 🙂
A little bit of motivation does help but I would walk for the sake of health and love to sweat. Burning is good 🙂
Yep, burning is good, but I have seven stents, which is why I am SUPPOSE to walk, but the thought of anything that might not be right, like “burning” scares the pee outta me. I am suppose to report any pain or discomfort in my legs. I am trying to walk more tho. 😉
Ok then I would suggest walking is good, and should avoid pain with frequent walk 🙂
I used to walk 2.5 miles a day…then in December i met the villian MS and it slowed me down a little as i had to adjust things in my life as some became a little harder to do…even the writing. But i have begun just recently a return to my exercise routine. We never know what comes in our lives…out of the many doctors and nurses i encountered during this time…they all said the same thing, your muscle tone is very good. It all came from the walking and i walk at a moderate pace. Its a good time for meditation…i watch the sun rising and my spirit becomes alive with endless joys that helps the day to become more wonderful. Believe me it will make us all better to partake in this natural exercise. God Bless!
Yep, I totally agree with you this it is the best exercise 🙂
Walking is my favourite form of fitness. I have a few routes that are 30 to 45 minutes and I like to do one daily. Typically, I would get out of bed and walk first thing. However, I am committed to a new meditation routine that is one hour 1st thing in the a.m. When I’m done, I really don’t feel like hitting the road.
This morning I said to myself, “I’ll make a date with myself. At two o’clock today, I’ll take myself out for a walk.”
At one minute to two, I found this post! Thank you so much…I’m off. Right now! 😀
Wow that’s great, wish you all the best. I hope you will continue and find the great joy in it 🙂
You sound like a personal trainer! Ahh….. yet another reason to adore you and your posts 😉
I was long time ago, but now just do my own training only.:)
Nice post! I usually walk when the subway is very crowded, so I prefer to walk almost 40 blocks to my job and avoid to wait for the train in the station with sooo many people.Best Regards!
Thats wonderful the best way to get it done…..:)
Walking is such an awesome stress-reliever for me. I’ve started walking to work everyday. I used to bike, but walking is so much more relaxing and it takes longer to walk to work than to bike, so I feel I get a better work out.
i am glad you are enjoying the work out, Have a great weekend 🙂
I walk on the beach … now that can be diffiicult.
Eventually, you develop good muscles. ~~~ : – )
Hey thats great Isadora, you are getting there.:)
My new passion on the beach is Tai Chi at sunset. Now that is difficult on the sand. Always up for a challenge, though. ~~~~ : – )
That’s sounds lovely Tai Chi it is so peaceful 🙂