Walking is a natural movement we do every day, but to reap the health benefits of walking, you have to work hard and discipline yourself. It is recommended that you walk at least 10,000 steps daily for exercise. Use the pedometer to count your steps. This article will provide tips for getting started with walking.
Step
Part 1 of 3: Getting Ready
Step 1. Find the right place
The best location for walking is a place with a flat, level surface, straight, without traffic jams. The most ideal option is to walk in the neighborhood around the house, but if the roads are too steep, winding or not to your liking, you should look elsewhere in the city where you live.
- Wear comfortable, good-quality shoes because walking puts more stress on your feet, which can cause pain. Also, make sure you wear shoes that suit the weather conditions.
- Parks can be an ideal option for walking, but if they are too far from residential areas and cannot be reached on foot, you can drive a car. The garden usually has a flat surface and the atmosphere is very calm.
- Some cities have special lanes for bicycles or pedestrians that are in good condition, level, and the traffic is not too crowded. This particular path can be a good choice for walking.
- If you're not afraid of the temptation of a shop window, a shopping center can also be a good location for a walk. The shopping center has a flat, spacious floor, and you can determine the path you want to take yourself so you won't feel bored.
- If you're lucky to live near the ocean, the coastline can be a nice and relaxing place to take a morning walk, while getting some fresh air.
- If you prefer to exercise indoors, use a treadmill and choose a low speed for walking.
Step 2. Make a list of good songs to exercise
Music can help when you walk, especially if you get bored easily with non-intensive activities. Consider choosing music that helps reflect on another side of your life. You can also listen to upbeat music which can keep you motivated to keep going. Walking provides a good opportunity to reflect and plan for the future, but avoid thinking about topics that can stress you out. Walking should be a means to relax and calm the mind!
Step 3. Set reasonable goals for your progress
If you've been leading a more sedentary lifestyle, you may want to start by walking slowly over shorter distances. Write these tangible goals in a notebook or calendar so that you can track your progress and track your small successes.
It should be noted that walking is a fairly light exercise and does not require strenuous physical movement. Therefore, with the right equipment, you can walk for hours. You won't feel the fatigue you usually experience with more active sports, such as running or lifting weights
Step 4. Develop a strong mentality to carry out a “slow, but steady” exercise
This may be easier for some people to do. We can borrow a famous statement that “walking is a marathon, not a sprint”. So you have to prepare mental strength before doing it.
Don't expect quick results. Incorporating walking into your daily activities means making healthier choices towards a better lifestyle. These changes should continue to be implemented throughout your life. Don't use walking as a means to get instant fitness or a tool to lose weight fast
Step 5. Drink plenty of water before you start walking
Make sure you drink at least 200-500 ml of water an hour before walking. If you plan to walk longer, drink more water. Do not let you become dehydrated while exercising, especially during hot weather.
- It may be easier to take a bottle of water with you when you walk so you can drink any time.
- Some people experience stomach cramps if they drink water right before exercising or during exercise. So, be careful. Give your body a chance to process the water before starting the exercise.
- However, don't drink so much water that you suddenly need to go to the toilet while walking.
Part 2 of 3: Starting a Walk
Step 1. Start with simple steps
Make sure no matter how far you walk from your starting point, you should be able to get back there. A walk along the oval track which is no more than 400 meters is a very ideal option.
If you feel comfortable extending the mileage set at the start of your workout, go for it! As mentioned earlier, walking is not a physically demanding activity compared to other activities. So, don't be afraid to exceed your goals
Step 2. Set the time
When you start walking, decide how many minutes you want to do it. Choose a timeframe that you can meet. Don't worry if you only set a short time. Keep going until you meet the set target. Start with only 2-5 minutes. That timeframe will increase every week.
Don't worry about how far you walk. It will be more important to focus on a longer period of time. Speed and distance will increase as experience increases
Part 3 of 3: Improving Performance
Step 1. Increase practice time
With each exercise, increase your walking time by 30 seconds to 1 minute until you can walk for 10 minutes. Don't worry if you can't exceed the previous day's target. Set targets and work to meet them and you will see how you achieve them faster than expected. Once you've hit your 10-minute goal, the time increase may be slow, but try to keep adding 5 minutes per week to your workout.
Step 2. Focus on speed and difficulty once you can walk for 45 minutes a day
Try to switch from oval tracks to city streets. There you'll find climbs and descents, and that will increase the difficulty of your workout.
Keep looking for more difficult terrain to conquer. Over time you can climb hills and cliffs as a final challenge
Step 3. Set a target and maximum heart rate
You can buy a heart rate monitor and wear it during your workout for more accurate information. If you are below your target heart rate (THR), increase your walking speed for significant health benefits.
- Your body won't burn fat if you don't reach your target heart rate for a certain period of time.
- If you choose to walk, weight loss and aerobic health will be achieved through constant effort, not through increasing speed or distance.
Step 4. Once you've managed to do a general routine, try to increase it with interval training
Walk at a higher pace for 1-2 minutes, then return to a normal pace for 2 minutes. Every 1-2 days, add intervals until you reach your target total time, including rest time. When your physical condition is getting fitter, reduce your rest time to 1 minute or less.
Tips
- Wear comfortable clothing and special walking shoes that are strong and have proper cushioning.
- Walk with good posture. Stand straight, pull your shoulders back, and take long strides.
- Walking is an excellent technique for dealing with stress as well as a good exercise. If you practice active abdominal breathing, you will benefit even more.
- Maybe you should find a way to incorporate walking into your daily routine if you don't have the time to do so; You can take the stairs instead of using the escalator or elevator; walking distance to shops if the location is close; if you're visiting a friend who lives not too far away, leave the car at home. You'll notice a surprising difference if you regularly climb a few stairs and take frequent short walks.
- Try using an iPod or other MP3 player to fit entertainment into your workout. Audiobooks can make walking workouts faster and you may want to walk longer. However, while you're at it, be careful to pay attention to passing cars, especially if you choose to exercise on the street because you may not hear when a car approaches.
- Once you're able to reach and maintain your target heart rate, make sure you cool down briefly after you've finished your workout. If you are able to maintain your heart rate for 20 minutes or more, take 5 minutes at the end of your workout to bring your heart rate back to its pre-walking level. Reduce walking speed and do light stretches to do so. Don't stop walking to lower your heart rate while cooling off as doing so is against the goal.
- Learn how to walk for the race. These exercises burn more calories, work more muscles and have more cardiovascular benefits.
- Walking can cause cramps. If this happens, place your hand on your head and start breathing in through your nose and out through your mouth at a steady rate. Make sure you bring a bottle of water.
- Swing your arms as you walk.
- Many people say that the local shopping center is an excellent place to exercise because it's safe, fun and has a controlled room temperature.
Warning
- Wear white clothes and reflective material if you are going for a walk at night. Don't assume that the driver will notice or see you in the dark.
- While using an MP3 player or radio can make training more interesting, it can also make it difficult for you to hear the sounds around you, including the risk of hazards, such as traffic, aggressors and animals. If you enjoy listening to music or audiobooks while walking, be sure to set the volume to medium and pay attention to your surroundings.
- Prepare for walking exercises well. Bring a supply of water. You can also bring a whistle in case you get into trouble with dogs or unpleasant people. Bringing a cell phone is also a good idea.
- If you're walking and out of breath, slow down or stop. Seek help if you need it.
- Before joining this or any other exercise program, be sure to consult with your doctor, especially if you have not been physically active in the last 6 months.
