Walking workout plan for beginners – Steps to success

You have decided to start walking, but you’re not sure where to begin. I will present you with the steps you need to consider as a true beginning walker.

Walking is a great low impact exercise, that has many benefits, including being one of the easier and enjoyable physical activities you can do.


Before you start

If there is any doubt in you mind you should check with you Medical Professional to be sure walking is suitable for you.

Get those comfortable pair of shoes and socks along with clothes that are agreeable with you during you walk.


People Walking

Getting Started

If walking is new to you, be sure to work into you walking routine. Don’t worry about speed, make sure you keep you head up and use a natural arm swing

Hydration is important, make sure you get plenty of water before, during and after you walk.

Find a safe level place to walk, such as a local park, outdoor track, indoor gym, treadmill or you living room.


Here we go!

An exercise routine such as walking is more like a lifestyle. Developing you walking lifestyle takes persistence, which will eventually become a habit.

Each one of us is in different degrees of physical shape. You are the best one to determine how much you should walk. Overall you should strive to reach about 30 minutes of walking each time.

Many health professionals recommend that you get at least 150 minutes of moderate aerobic activity per week. Walking briskly at 3 mph is considered to be an example of moderate aerobic activity. Remember to work up to this level if you are truly a beginner.

Click here to get printable PDF of a beginning walking workout from the American Heart Association.


Stretching

As you begin walking start at slower pace. Along the way do some stretching exercises. Here are a few things you can doStretching

  • Wall Hug: Stand with you feet about 18 inches from wall. Then lean forward, putting you hands flat on the wall. Keep those heals on the ground as well. Hold this for 10-15 seconds. You can do this a couple of times.
  • Shoulder Shrugs: Raise you shoulder to you ears and then down. Repeat this in a gentle rotating motion 5-10 times.
  • Calf Stretch: Face the wall with both hands in a standing position. Put you right foot, with you knee bent, up against the wall. Now put you left leg back with you toes point to the wall, until you feel a stretch in you thigh. (BE CAREFUL TO NOT OVERDUE THIS). You can hold this stretch for 20-30 seconds. Now switch it up and put the opposite leg forward and repeat the stretch.
  • Hamstring Stretch: start ina standing position with both feet together. Now behind over to touch the floor. Feel the stretch in the back part of your legs. (BE CAREFUL, EASE INTO THIS ONE). Overtime you will increase your flexibility and get closer to the floor with your hands flat.

Enjoy your walk

Enjoy your new walking lifestyle

Walking is so enjoyable and has amazing heath benefits. You can change up the scenery and walk in various locations in your area.

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