Taking up walking could be the best way for couch potatoes
to become active. Off all the fitness options, walking is the easiest, safest
and cheapest – no expensive, specialised equipment, except comfortable shoes,
needed.
Starting out
1.
Beginners can benefit from as little as three
walking sessions a week of about 45 minutes per session. As you get more and
more use to the exercise, you may want to burn more kilojoules by making it
five times a week and maybe 60 minutes per session.
2.
The best is to add variety to your exercise by
not walking the same route each time and also ensure that your routes cover
both hills and flat terrain.
3.
When walking on flat surfaces, keep your posture
upright and relaxed. Your shoulders should be aligned over your hips.
4.
When walking uphill, try leaning forward
slightly – it is easier on your legs and muscles.
5.
Walking downhill, contrary to what you might
think, is harder for your body than uphill. It put extra stress on your knees,
so it is a good idea to slow your pace and take shorter steps.
6.
Briskly walking about 2 km burns nearly as many
kilojoules as running the same distance.
7.
Walking uphill burns more kilojoules than
walking on flat terrain. The steeper the hill the more kilojoules are burnt.
8.
To burn more kilojoules on flat terrains, chose
a route with grass or a gravel road.
9.
Walking along the beach is very good exercise. By
keeping the same pace as on normal terrain, more kilojoules will be burnt due
to the extra resistance.
Pole-walking
A fun way of walking is the so-called pole-walking style.
Pole-walking is like cross-country skiing without the skis. Instead of ski
poles use any lightweight sticks, fixed with rubbers at the end. To make sure
the poles are the right size, when the pole is gripped the forearm should be
nearly level as you walk. When you step forwards with your left foot, bring
your right arm forwards and plant the pole on the ground, about even with the
heel of the left foot. Pole-walking is very good exercise for the legs, chest
and arms as well as some of the abdominal.
Water-walking
You can water-walk along a lake shore or a beach – in ankle-
or calf deep-deep water. Walking at a steady pace will burn between 1 200
and 2 000 kilojoules per hour. Due to the water’s resistance you do not
have to walk as fast in water as on land to burn the same number of kilojoules.
Lastly, if you have trouble sticking to your walking
routine, get a dog to walk with you. You can trust a dog to get you up and
walking at least twice a day!
Daniel
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