Walking For Health - Useful Tips

January is long gone, so what's happened to those New Year resolutions to lose weight this year? However, if you've slipped up and forgotten that promise made to yourself, it's not too late to start trying to drop a kilo or two.

Increasing your level of exercise is by far the best way of getting in shape, whether you are trying to trim down or get fit. The experts all tell us that adult human beings need a minimum of 30 minutes' moderate exercise (enough to raise your heart rate slightly, and maybe get you puffing a little bit) to keep our hearts, lungs and cardiovascular systems in good shape.

Walking is one of the best forms of exercise and it's so easy to do that you've got no excuses. Walking is cardiovascular (aerobic) exercise that gets your heart rate up to a good level. Walking is low impact, so you don't put too much strain on your joints, which is especially important to consider if you haven't done much exercise for a wee while. Walking can be done nearly anywhere and does not require you to purchase an expensive gym membership, some fancy equipment or special clothes... except for a good pair of trainers.

Good shoes are a must if you're walking for health. You will need shoes that are flat and are comfortable, with plenty of cushioning under the heel and ball of the foot. Flip-flop thongs and sandals may be all right for sashaying around the mall, but for a serious bit of walking, they won't give you the support you need and won't cushion you. However, if you are going for a walk along a sandy or pebbly beach, these are ideal choices, as you can easily slip them off and go barefoot. If you try wearing high heels for a walk around the block, you are crazy. Trainers, hiking boots, loafers or Plimsolls are your best choices, with Wellington boots being a possibility if it's wet and muddy. Don't try to save money buy buying cheap trainers – these will wear out extremely quickly if you go for a daily walk.

 

Other equipment you may want to purchase for walking is optional. However, if you want to, you can buy any of the following:

A pedometer to keep track of how many steps you have taken. Many people find these very motivating, as you can keep track of how far you've walked and how many steps you've taken. Set yourself a target number of steps – this number should be in the thousands! Some pedometers strap onto your wrist and come with other dinky features, such as measuring your pulse rate, timing how long you've been walking for and/or estimating how far you've walked.

A personal stereo. If you are the slightest bit musically minded, your steps will instinctively fall in time with a strong beat. Having something to listen to can also make walking in urban and suburban areas more pleasant. You can also time how long you've been out by tracks – if most of the tracks you listen to average 4 minutes, then by the time you've listened to 8 tracks, you'll have been out for your half hour session. Choose music with a fast pace to encourage you to walk briskly – slow jazz or New Age relaxation music will slow you down.

 

Reflective or high-vis clothing. If night-time is the only time you can get out, or if the only place you can walk is near a busy road, this will make you visible so some petrol-head doesn't overlook you and nearly knock you down.

Weights. To increase the effort you put into your walking, you can buy ankle weights. These are like sandbags that fasten with Velcro around your wrists or ankles. You can feel a bit silly with them strapped over the top of your trousers, and you may need to adjust them as you walk so the Velcro doesn't slip around and dig into your tendons.

A drink bottle. This has a double function – you can sip at it and stay hydrated, and you can carry it as a small hand-weight to help you work your arms as well as your legs. One litre weighs a kilo.

A dog. This the most expensive and high-maintenance item of walking equipment, but is a great motivator for getting you walking in all weathers. An eager dog is as good as a personal trainer. If personal security is an issue, then a "guardian angel" breed of dog will deter most potential attackers. If you are choosing a dog as a walking companion and/or a bodyguard, avoid toy dogs, as some of these dislike long walks and they offer about as much protection as a rabbit.

A rain jacket. This is the end of all your excuses about "It's too cold/wet/windy outside to go for a walk."

Walking can be done anywhere. However, an ideal walk includes some hill work or steps, and doesn't have too many stops for traffic. Parks and long stretches of road are good choices, but if you've got nothing else, around the block or around the mall (without stopping in the food court or to window shop!!) will do.

Walking is also an alternative form of transport (yes, traffic engineers do take pedestrians into account, though you may not believe it sometimes), so consider walking to the shops, to school or to work if you can – multi-tasking your commute with your exercise.

About the Author

Nick Vassilev is the founder of successful carpet cleaning London and domestic cleaning London businesses delivering quality cleaning services to thousands of clients.