We know how it goes: Sure, you know walking is good for you -- it's one
of the best and easiest forms of exercise around. But life often gets in
the way of making it a regular habit.
Walk 15 minutes, 5 days a week
Walking Tip 1: Starting Small
Walking for 15 minutes may not sound like a lot, but every minute counts! Research shows that even one or two minutes of exercise at a time can provide health benefits. And when it comes to starting an exercise routine, small is better. Beginning with short walks will make physical activity more enjoyable, reduce your risk of knee pain and increase the likelihood that you’ll make walking a habit.
One of the most common reasons people drop out of exercise programs is because they do too much too soon. Some may end up injured, while others may just be extremely sore. Either way, the thought of doing another workout is less than appealing. Starting gently creates a positive experience that will encourage you to keep walking.
Every day you get out there, you'll get stronger and build your endurance so you’ll be ready and eager to tackle longer walks with less risk of pain or injury. The more you walk the more pounds you’ll shed, which eases stress on your knees so all types of movement are easier. You’ll also feel happier, sleep better, have more energy and lower your risk for heart disease, diabetes and cancer.
So lace up your shoes and get started!
Tip: It’s OK to start even smaller or slower. A little discomfort is expected when you increase your activity. Pay attention to your body. If you’re experiencing more than a little discomfort, slow down your pace. If that helps, then keep going. If not, start with just 10 minutes a day or break up the 15 minutes into three 5-minute walks or a 10- and 5-minute walk. Do what works for you, and remember, some activity is better than none.
Walk 15 minutes, 5 days a week
- Warm-up: 2.5 minutes
- Walk (brisk pace): 10 minutes
- Cool-down: 2.5 minutes
Walking Tip 1: Starting Small
Walking for 15 minutes may not sound like a lot, but every minute counts! Research shows that even one or two minutes of exercise at a time can provide health benefits. And when it comes to starting an exercise routine, small is better. Beginning with short walks will make physical activity more enjoyable, reduce your risk of knee pain and increase the likelihood that you’ll make walking a habit.
One of the most common reasons people drop out of exercise programs is because they do too much too soon. Some may end up injured, while others may just be extremely sore. Either way, the thought of doing another workout is less than appealing. Starting gently creates a positive experience that will encourage you to keep walking.
Every day you get out there, you'll get stronger and build your endurance so you’ll be ready and eager to tackle longer walks with less risk of pain or injury. The more you walk the more pounds you’ll shed, which eases stress on your knees so all types of movement are easier. You’ll also feel happier, sleep better, have more energy and lower your risk for heart disease, diabetes and cancer.
So lace up your shoes and get started!
Tip: It’s OK to start even smaller or slower. A little discomfort is expected when you increase your activity. Pay attention to your body. If you’re experiencing more than a little discomfort, slow down your pace. If that helps, then keep going. If not, start with just 10 minutes a day or break up the 15 minutes into three 5-minute walks or a 10- and 5-minute walk. Do what works for you, and remember, some activity is better than none.
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