Weight loss-Walking Program and Safety Tips

It is easier to start a walking program than joining an expensive gym. In fact, the only equipment you need will be a comfortable pair of walking shoes. You might check into a headset or walkman so that you can get into the groove of your new and improved YOU! Walking to music will encourage you to pick up your step and often you will walk longer than you had planned as your mind is wandering away and you are letting your troubles pass you by.

If you are a beginner, the best walking advice is to take it easy and start up slow. It is also a good idea to start with (2) 10 minute brisk walks before plunging into a full 20 minute power walk. Unless you are extremely overweight, or have health problems, you should be able to start your walking program with the 2 daily exercise sessions and do these 6 days a week or 7 days a week if you are feeling frisky and energetic. Start your walking program on a Monday. It is also a good idea to start changing your eating habits and patterns when you first step out into the world of exercise. You can accomplish so much more if you are maintaining a healthy lifestyle while taking on a life-changing and possibly life-saving walking program.

If you start up a walking program and follow it consistently you will lower your blood pressure, reduce your risk for heart disease and help you begin a journey toward a better way of life! You will notice pounds and inches seem to just melt away. You will not feel as fatigued as usual, and you\'ll notice better mental clarity. Yes, walking the weight off may be just what the doctor ordered, but ask your doctor before you start this or any exercise program. Especially if you are 30 pounds or more overweight and haven\'t been actively involved in any other exercise program. Then dust off your old sneakers and start walking those pounds away!

Workout flexibility is great, but having a set schedule when you first begin is very helpful. In fact, pick out a set schedule for 21 days and write it in on your day planner and schedule everything else around your walking schedule. Why? Too many times exercise commitments are broken because you put someone else\'s needs before your own. For 21 days, you are going to put your overall health and well being first. You must take care of you! Starting now.

Answer the following questions before you begin a walking program.

• Has your health care provider ever told you that you have heart trouble?
• When you are physically active, do you have pains in your chest or on your left side (neck, shoulder, or arm)?
• Do you often feel faint or have dizzy spells?
• Do you feel extremely breathless after you hve been physically active?
• Has your health care provider told you that you have high blood pressure?
• Has your health care provider told you that you have bone or joint problems, lie arthritis, that could get worse if you are physically active?
• Are you over 50 years old and not used to a lot of physical activity?
• Do you have a health problem or physical reason not mentioned here that might keep you from starting a walking program?

If you answered yes to any of these questions, please check with your health care provider before starting a walking program or other form of physical activity.

How do I start a walking program?

Leave time in your busy schedule to follow a walking program that will work for you. In planning your walking program, keep the following points in mind:

• Choose a safe place to walk. Find a partner or group of people to walk with you. Your walking partner(s) should be able to walk with you on the same schedule and at the same speed.
• Wear shoes with thick flexible soles that will cushion your feet and absorb shock.
• Wear clothes that will keep you dry and comfortable. Look for synthetic fabrics that absorb sweat and remove it from your skin.
• For extra warmth in winter, wear a knit cap. To stay cool in summer, wear a baseball cap or visor.
• Do light stretching before and after you walk.
• Think of your walk in three parts. Walk slowly for 5 minutes. Increase your speed for the next 5 minutes. Finally, to cool down, walk slowly again for 5 minutes.
• Try to walk at least three times per week. Add 2 to 3 minutes per week to the fast walk. If you walk less than three times per week, increase the fast walk more slowly.
• To avoid stiff or sore muscles or joints, start gradually. Over several weeks, begin walking faster, going further, and walking for longer periods of time.
• The more you walk, the better you will feel. You also will use more calories.

Safety tips Keep safety in mind when you plan your route and the time of your walk.

• Walk in the daytime or at night in well-lighted areas.
• Walk in a group at all times.
• Notify your local police station of your group