How to start walking?
Try to walk naturally, keeping in mind the following tips:Good posture is essential to enjoy all the benefits of walking:
- Keep your head and spine straight.
- Make sure you don't lean forward or backward.
- Look straight ahead, but occasionally look down to spot obstacles.
- Keep your shoulders and arms relaxed and loose. Let them swing naturally, without forcing them.
Breathe regularly – neither too lightly nor too deeply.
- Never hold your breath or force yourself to breathe deeply.
Frequency, duration, rhythm and speed
- It is best to walk every day, as the benefits are cumulative.
- The more spaced out the walking sessions are, the smaller the cumulative effects will be. When there are more than five days between sessions, the cumulative effect is negligible.
- Gentle, yet vigorous activities (i.e., activities performed while moving, such as walking) are the most effective for burning fat in a healthy way. However, this effect begins after about 30 to 40 minutes.
- Walking pace varies from person to person and depends on your physical condition, terrain type, weather conditions and your goals.
- The most commonly recommended speed is a brisk pace that corresponds to approximately 90 to 110 steps per minute, or 4 to 5 km per hour.
- Slow down if breathing becomes difficult; it is better to walk a little too slowly than a little too fast.
If you are uncomfortable or feel pain, stop walking.
- Check your shoes.
- Consult your doctor or a fitness specialist.
