You want to get outside, improve health, socialize with friends and be active? Perhaps it is time to put on your walking boots.
Regular exercise may be a good way to control your weight and lower your risk for developing certain diseases.
It’s always better to do some exercise than not. Walking is a great way for people to get more exercise. To start walking, you will need sturdy shoes. Walking is a great way to lose weight, increase bone density, decrease the risk of heart disease and other chronic conditions like type 2 diabetes, and to socialize with your friends.
Are you unsure where to start? Sisters Together: Move more, Eat Better is a national initiative by the Weight-control Information Network. It encourages Black women to exercise and eat healthier food.
* Make it fun. Partner up. You should have a partner who can walk at the same speed as you.
* Find proper footgear. Shoes with adequate arch support, a firm heel, and thick, flexible soles are best.
* Wear clothes that will keep you dry and comfortable. You should look for synthetic fabrics that can absorb sweat and expel it from your skin.
* Divide your walk into sections. Begin by slowly walking for five minutes. Slowly walk for five minutes. Next, increase your speed to do a quick walk. Next, slow down for five more minutes. After your cool-down and warm-up, do some light stretching.
* Try to walk as often as possible. Start slowly to avoid sore joints and muscles. Start slowly over several weeks to walk faster, farther, and for longer periods of walking. On most days, aim for 30 minutes walking per day.
* Set goals and rewards. You might set a goal to go for a walk, or continue walking for 30 minutes. You can reward yourself for reaching a goal but not with high-calorie food.
Visit the WIN website for more information and helpful tips www.win.niddk.nih.gov.
