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!
- 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.
- 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.
- Once you’ve built up your walking time, aim for at least 30 minutes of moderate to vigorous physical activity five days a week.
- 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.
- 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