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Walking is
a great way to get exercise. Walking
is easy, convenient, and inexpensive--all
you need is a good pair of shoes.
Nearly anybody can do it at any
skill level. You can do it almost
anywhere, anytime. Plus, it has
the lowest dropout rate and injury
rate of all exercise programs.
It will help control
your weight, build and maintain
healthy bones, muscles, and joints,
reduce your risk of falls and boost
your mood. Just 30 minutes a day
can reduce your risk of dying prematurely
and of developing numerous chronic
diseases.
Make walking more fun by walking
with a friend, walking the dog or
listening to your headphones while
walking. Enjoy being outside in
the fresh air after a day of being
cooped up in school or work.
Stretch first:
To avoid pulling a muscle, it is
important that you do a few simple
stretches before you hit the road.
Walking works many muscles in your
legs especially your thighs, calf
muscles and buttocks. Walking up
hills will work these muscles even
more.
Put a swing into your step:
Pump your arms while walking to
help work your abdominal muscles,
as well as the muscles in your arms,
biceps and shoulders. This also
increases the heart-strengthening
benefits of your workout.
How much to walk:
You should start slowly and gradually
increase your distance and speed,
especially if you haven't been active.
Try walking two to three times a
week. Set short distance goals and
then try to improve them each week.
Try to increase the number of days
you walk a week, or walk a bit faster
each week.
Safety factors:
- Stretch before
you begin.
- Walk with a friend.
- Always tell an
adult where you are going and
how long you expect to be gone.
- Walk on sidewalks
or on a track.
- Drink plenty of
water before you begin and after
you are done. If you will be walking
for long distances, bring a water
bottle with you.
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