How Much Walking Should I Do?
The answer to that question is, the more walking you can do, the better it is likely to be and the more your health will benefit.
At the beginning at least, take it reasonably easy with short ten minute periods of walking. Start each walk relatively slowly and gently, speeding up in the middle, and finish with a brief ‘cool down’ when you slow to a stroll.
Gradually (but not too gradually) build this up to walking at least 30 minutes a day at least five times a week, although it is not necessary that you exercise for the full thirty minutes in the one session. Three ten minute walks would, for example, be equally effective, so if that fits in better with your daily routine, then that is the way to go.
However, you should also appreciate that thirty minutes per day five times a week is the minimum time that you should aim to be walking, not your ultimate target. If you can manage an hour a day, that is even better!
If you are going to take your walking seriously (and remember that we are talking about your health and well-being here, so you should) then you might want to invest in a pedometer with which you can count the number of steps that you take every day.
Use this to establish how many steps you take in a normal ‘non-walking’ day, and then attempt to increase that number by at least 2,000 more steps as your initial target.
At a brisk walking pace, that represents a couple of extra kilometers a day, so it is a good start, but this should be considered to be a start only. Aim to increase this figure as much as you are able and your health will inevitably benefit from your efforts.
It is only natural that there will be times when you are less motivated than others to actually take your walk. This is when having a dog to exercise with can be a big motivator, or taking the kids out walking would serve a similar purpose.
Failing that, walking can be a very sociable form of exercise too, so how about trying to round up a group of friends or work colleagues to go walking together?
Some of those people are probably paying out hundreds of dollars in gym membership fees at this very moment, and if you can show them how they can get exactly the same exercise benefits for free, then they are more than likely to take you up on your challenge.
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