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5 Steps to Start A Walking Program

Walking is an easy way to get active. You don’t need a membership or any equipment, and - even better - walking can improve your health!

  1. Beginning an exercise program can be the hardest part, so start simple. Go for a 10-minute walk. Add on five minutes to your routine until you reach your desired length of walking time.
  2. Start your walk with a five-minute warm up and end with a five-minute cool down. Gently stretch after your cool down to reduce your risk of injury.
  3. Once you’ve built up your walking time, aim for at least 30 minutes of moderate to vigorous physical activity five days a week.
  4. You don’t have to do it all at once! If you’re short on time, break up your physical activity throughout the day. Three 10-minute sessions is the same as one 30-minute session.
  5. If you want to lose weight, aim for 60 to 90 minutes of moderate to vigorous physical activity each day.

Intimidated to get started? Grab a friend! Exercising with a partner can be much more motivating than walking alone. And it’s fun! When starting your walking program, walk with a friend or co-worker, or consider putting together a walking club.

Research shows that the benefits of walking and moderate physical activity for a least 30 minutes a day can help you:
• Reduce your risk of many health conditions, including coronary heart disease, osteoporosis, breast and colon cancer, and type 2 diabetes
• Improve your blood pressure and blood sugar levels
• Lower your risk of obesity
• Enhance your mental well being

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