Walking Exercises: Warm Up - Brisk Walking

Before You Begin:

• Keep it simple: Any exercise program must be started on a simple note. Trying to do too much at once leads to frustration and you are likely to give up.
• Make it challenging: For example, if you are beginning strength training, start with a weight you find somewhat challenging. Don't overdo it, though.
• Keep progressing: As you find the exercises easier to do, move to the next higher level. For instance, once you are comfortable with a set of weights, move to the next heavier weight.
• Make it interesting: Put on some peppy music, or watch TV while you exercise. This takes out the boredom.
• Do it! This is the most important rule of all. Reading about exercising will not benefit you. Get down and do it!

Warm up Exercises

• Brisk walking
• Jogging in place A general rule of thumb to follow for any exercise routine is to do a set of 8 to 12 repetitions for each exercise.

What You Need

Comfortable clothes, shoes

Time required

45 to 60 minutes a day/3 times a week

The Workout

For those unaccustomed to exercise and older people, a six-week conditioning period may be required. For the first two weeks, walk for fifteen minutes every other day. For the next two weeks, walk for thirty minutes. Gradually build up to 45 to 60 minute sessions. Be regular and consistent. If you can't walk for an hour every other day, walk for thirty minutes everyday. In the same way, walking 15 minutes day morning and evening gives you the same results as a continuous 30-minute walk. The time spent walking is more important than the pace. Change your exercise routine according to your schedule, but don't make a session less than 15 minutes. And never walk less than three days a week. To make it more interesting, join a distance-walking club or take a hike. On the days you can't get out of the house, use a treadmill.

Benefits

• Improves blood circulation and general disposition.

• Helps keep off weight.

• Slows the aging process.

Dos

• Stop and rest when you are tired.

• Wear low-heeled, properly fitted shoes.

• Walk briskly. You will soon gain the stride and rhythm natural for your height and weight.

Don'ts

• Don't walk in extremely hot or cold weather.

• Avoid walking immediately after meals.