Introduction
Are you ready to embark on a journey towards a healthier lifestyle? Walking is an excellent choice to kickstart your fitness journey, especially if you’re new to exercise or haven’t been active for a while. In this guide, we’ll walk you through the process of starting a walking routine and gradually building it up. So, let’s lace up our shoes, set realistic goals, and get ready to take those exciting first steps towards a fitter, healthier you!
Consult with Your Healthcare Provider
Before beginning any exercise program, it’s always a good idea to consult with your healthcare provider, especially if you have any underlying health conditions or concerns. They can provide personalised advice and address any specific considerations or limitations you may have.
Start Slow and Set Realistic Goals
Remember, Rome wasn’t built in a day, and neither will your walking routine. Start by setting realistic goals that suit your current fitness level and schedule. Begin with shorter, manageable walks, such as 10-15 minutes per session, and gradually increase the duration and intensity as you become more comfortable.
Warm Up and Stretch
Just like any exercise, warming up and stretching are crucial before you hit the pavement. Start with a few minutes of light activity, like marching in place or gentle stretching, to prepare your muscles and joints for the walk ahead. This will help prevent injuries and improve your overall performance.
Choose the Right Footwear
Invest in a good pair of walking shoes that provide adequate support and cushioning. Ill-fitting or worn-out shoes can lead to discomfort or injuries. In my full body MOT program we assess your feet and advice you on the ideal footwear for you.
Find a Walking Route
Exploring new places can make your walking routine more enjoyable. Look for safe and scenic walking routes in your neighbourhood, local parks, or nature trails. Vary your routes to keep things interesting and to challenge your body in different ways.
Focus on Proper Form
Maintaining good walking form can help maximise the benefits of your exercise. Keep your head up, shoulders relaxed, and core engaged. Swing your arms naturally, and take comfortable strides. Avoid overstriding or slouching, as these can strain your muscles and joints.
If you have aches and pains or just feel that your body is functioning as it should then this is an ideal time to do something about this. I have a range of Online Treatment Programs that are designed to improve common ailments such as arthritic knees, and Achilles tendon problems.
I also have a Pain Free Body program, which starts with a full body MOT before starting an exercise program to improve any issues with strength, flexibility, posture, balance and core that we have found. Helping you move through your day with ease. A great place to start is to take a look at my FREE posture program, in just 35 mins you will identify and correct key issues with your posture, enrol for FREE here.
Gradually Increase Duration and Intensity
As you start to build your walking routine, aim to increase both the duration and intensity of your walks gradually. The American Heart Association recommends aiming for at least 150 minutes of moderate-intensity aerobic activity, like brisk walking, per week. You can split this into 30 minutes a day, five days a week, or find a schedule that works best for you.
Track Your Progress
Keeping track of your progress can be motivating and help you stay on track. Use a fitness tracker, smartphone app, or a simple pen and paper to record your walking sessions, the distance covered, and any milestones achieved. Celebrate your accomplishments, no matter how small they may seem.
Listen to Your Body
Pay attention to your body’s signals and adjust your walking routine accordingly. If you experience pain, fatigue, or discomfort, it may be a sign to take a rest day or reduce the intensity of your walks. It’s important to strike a balance between pushing yourself and allowing for proper recovery.
Stay Consistent and Stay Hydrated
Consistency is key when it comes to reaping the benefits of walking. Make it a habit to incorporate walks into your daily routine, whether it’s during lunch breaks, early mornings, or after dinner. And don’t forget to stay hydrated by drinking water before, during, and after your walks.
Conclusion
Congratulations on taking the first steps to your new way of life. Building a new habit takes time but this is well worth the time and effort for all the benefits that walking will give you. Find out more about the benefits of walking here. Grab your trainers and I might just see you out there, enjoy.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
