Walking is one of the easiest and most convenient of all forms of exercise. It requires no equipment other than a good pair of walking shoes and some comfortable clothing, and it can be done almost anywhere. It doesn’t even demand good weather. In many areas of the country where snow and low temperatures are common, mall walking has become a great sport. And for years walkers have been eating up miles and miles worth of pavement in the comfort of their own homes by using treadmills. So for many people, especially former no exercisers, walking is the sport of choice.
One of the best things about walking is that you can incorporate it into your daily routine pretty seamlessly. For example, you could walk instead of driving to work. You could take the dog out for a walk, which it would love, instead of sending it outside by itself. A friend of mine had his golden retriever trained to go for a run every evening when he returned from work. If he got home and didn’t want to go jogging, the dog would drive him nuts until he did. “We used to run 3 miles every evening,” my friend told me. “I would run 1 mile and the dog would run 2!”
Walking, at any pace, is better than sitting, but in order to get cardiovascular benefits you must do more than just stroll. Walking briskly can be just as effective as running or bicycling the same distance—it just takes longer. For starters, take yourself out for a walk around your neighborhood. Before you go, do 5 minutes worth of jumping jacks or pushups to warm up, or walk at a slow pace for the first few minutes. Then begin walking briskly. Make sure you keep up a good pace (see the talk-sing test above) and walk for as long as you care to. Try to do a little more each day. And try to find interesting places to walk. (Many cities have walking guides or books that will suggest good walks.) After a while, you’ll forget about how long you’ve been walking, lost in the interest or beauty of your surroundings. Soon, 30 minutes will seem wholly insufficient.
As you come to the end of your walk, slow down to a strolling pace for 5 more minutes, finally finishing your workout with some stretches. Do this walking routine at least 4 times a week for the next few weeks. Once you find that it’s easy for you to keep going for a half hour or more and you’re feeling fine, move up to the next level, wogging.
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