Walking is becoming the fastest and surest way increase you healthy activities. Walking is a low-risk and simple way to get started. More importantly, it is proven that it works. An eight-year study of 13,000 people found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised. Now, I cannot promise you the fountain of youth, still, research has shown that regular walking can decrease fat, so thats a start! 

7 Steps to Get This Party Started!

If the Shoe Fits. A walking program is simple to start. Get yourself a comfortable pair of shoes designed for walking or running. Many good running stores pride themselves in providing the perfect fit (even for walkers). If you are a do-it-yourself shoe buyer, make sure you can fit a pinkies width between your second toe and the end of the shoe. Also make certain your shoe does not slide up and down on your heals. 
Walk Before You Run. This is good advice all around especially when it is walking you plan to . Start with a pace that feels like your regular walking steps. Use a pedometer to get a baseline of a normal activity day. Start by increasing that number by 20% each week. Feel free to break up your walk in to several daily events. Be good to yourself, count the step you make while in your daily routine.  
Get More Out of Your Walk. Good posture counts, keep your head up, tummy pulled in and shoulders relaxed. Otherwise, take your normal stride and swing your arms naturually, don’t overdo it. The effects come from the extra stepping activity that comes normal, much more than pushing yourself too hard. If you want to move faster, pull your back leg through a bit more quickly.
Breathing is Important. Keep your breathing at a pace where you can still hold a conversation. If you are too winded to talk, slow down. Initially, forget about walking speed. Just get out there on a regular basis and establish a habit of activity.
Winding Down. Now that your have finished your walk it is time to stretch. Bend down to touch your toes (don’t worry you don’t have to get all the way at first) will strech your calves and thighs. Reaching up and doing slow windmills will loosen your arms and chest.
Don’t Hurt Yourself. If you experience foot, knee, hip or back pain when walking, STOP and check with your doctor to find out the cause. You may need special exercises or better shoes. Don’t stop exercising altogether!
Keep Track… and Reward Yourself. As you can see, walking works and is a great way to get going. Still you should think about what you require to keep on track. 

Additionally, experts at the CDC and National Institute of Health recommend that every American adult engage in 30 minutes or more of moderate-intensity physical activity just about every day of the week. One way to meet this standard is to start counting your steps!

Remember why you are doing what you are doing!!! And if the rewards you created aren’t enough, remember a fun walking program might also:

. Improve your cholesterol profile
. Lower blood pressure
. Increase your energy and stamina
. Boost “couch potato” bone strength
. Prevent weight gain

“From the perspective of prevention, it appears that the 30 minutes per day will keep most people from gaining the additional weight associated with inactivity,” said said Cris Slentz, Ph.D of the Duke University research team in a news release.”Given the increase in obesity in the U.S., it would seem likely that many in our society may have fallen below this minimal level of physical activity required to maintain body weight.”

At MamboWalk, we think that creating incentives and rewards that benefit not only you, but have consequences beyound you, can keep you motivated on those days you need a little push. We also believe that your friends can be your best advocates and motivators.

Create rewards and challenges that give you that extra push, such as competing with a friend or treating yourself to a prize once you have completed a goal.

Welcome to Spring!

Advertisements