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Getting Fit by Walking

The problem with most of us is that, although we know that exercise is good for us and we should exercise regularly, we can't actually bring ourselves to do it. A good antidote to this is getting fit by walking. Walking is free, simple and does not require any special equipment and because it is something that we all do every day, it does not feel like exercise at all.

Walking, unlike running, does not jolt or jar your joints and bones. However, walking at a brisk pace can raise your heart rate as much as cycling or swimming, which make it excellent cardiovascular exercise.

Ideally, you need to walk for 20 to 30 minutes, five times or more every week. This is sufficient to boost your heart health, improve fitness and strengthen hip, thigh, stomach and bottom muscles. Additionally research suggests that walking can improve our immune system, helping us to fight diseases, colds and flu.

As well as increasing energy and well-being, walking can help to stabilize mood swings, lift depression and make you feel better.

The only preparation you need to make for walking is to get yourself some comfortable shoes to walk in. Choose something with soft thick soles to cushion your feet if you will be walking mainly on paved surfaces, and cushioned cotton socks are also a good idea.

It is important to keep well hydrated when walking, so carry a full water bottle with you. Serious walkers can also use a heart rate monitor which can be worn like a watch but this is not necessary when you start out. A simple way to test whether you are raising your heart rate sufficiently to increase your fitness is to try talking as you are walking: you should be able to exchange a few words as you walk but not have a full conversation.

So why not try leaving the car at home a few times a week and walk to your destination instead: who knows you might get to like it.

Learn more about this author, Cathy Linton.
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