** WALKING FOR FITNESS **
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| Sun, 11-16-2003 - 3:27pm |
WALKING For Fun and Fitness
Walking is an ideal, enjoyable activity for practically anybody who wants to get into shape. As an exercise and activity, walking represents a particularly effective and enjoyable way to develop a lifelong program of exercise. Here are some reasons why walking is so wonderful:
Accessibility and versatility: It can be done anywhere!
Convenience: All you need is comfortable shoes.
Gentle: It's easy on joints, especially knees, ankles and back; the injury rate is very low.
Pleasurable: It can be enjoyed alone or with company in the great outdoors. In case of inclement weather, it can even be done in a mall, or on a treadmill.
Therapeutic: Devotees quickly learn that it can become meditative, relaxing and "addictive".
Briskly walking at 3.5 to 4 miles per hour (a fast pace, but not impossible) burns nearly as many calories as jogging at a moderate pace. You will burn approximately 100 calories per mile, either walked or jogged.
For older individuals or those who need to walk more slowly, slower walking (2 miles per hour) can also offer many advantages.
Persons with arthritis or limited physical abilities or anyone recovering from an injury, illness or surgery can start out with a walking program. Even slow walking can burn 60 to 80 calories per mile.
*(Remember to check with your doctor before beginning any walking or exercise program).
To begin:
Start out with short distances. If you have not exercised in a while, begin with a 15-minute walk. Once you can do this comfortably, increase your distance by adding 5 minutes each day. Walk at a brisk pace, but one in which you can "carry on a conversation".
Aim for a daily walk of one hour. It may take you a while to achieve this goal, but that's half the fun! If your schedule does not permit that much free time; it is okay to accumulate "mini" walks during the day. For example, a 30-minute walk at lunchtime, a 15-minute walk before dinner and a 15-minute walk in the evening combine toward your one hour daily goal.
To advance your walking program:
Head for the hills. Combine hill walking with your regular flat-terrain walking as a form of interval training. Try leaning forward slightly when walking uphill, as this will be easier on your leg muscles.
Choose varied terrain. Walking on grass, sand or gravel burns more calories than walking on a track or sidewalk.
Swing your arms. Bend your arms at the elbows and pump your arms as you stride. You'll burn 5 to 10 percent more calories and get an upper body workout as well.
Enjoy the sights and sounds. Tune in to what YOU enjoy about your walking time: Listen to the birds, chat with a friend or listen to your favorite music. Enjoy!
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Another from a Slimfast newsletter...mainly wanted to check my newest *signature line* LOL
Peace ~ Stella 

Wow Stel!
Guess you aren't doing much walking today considering you are positively prolific!! HA! I, for one am VERY happy to *see* so much of you :))) Actually looking at the time I guess it is getting towards dark there. Hilary
Barb
To be a Gardener is to believe in tomorrow
Oh good point on this Barb ..
So right and it is so easy and convenient ..
Then no excuses :::blush:::
** I don't get it. How do they work, do you mark time and they put up scenery for you to look at. Sounds like a great idea. Hilary
Not that I have them .. yet :::blush:::
They are video and dvd tapes .. You just follow along in front of your tv ..