If you want to start walking, you need to know that this activity must be pleasurable and must not cause pain or discomfort. The purpose of this exercise is, above all, to stay active and healthy.
Practice can even happen when you go for a walk with your pet, but the journey should last at least 15 minutes without interruption.
The ideal walking time for beginners is usually between 30 and 50 minutes a day. The idea is that, in the future, this person will be able to perform the activity for at least an hour without problems.
Go slowly and pay close attention to what your body says. Take care not to have a stride that is neither too light nor too heavy. Always choose a natural and constant rhythm.
How Should I Start Walking?
Try starting your practice by defining weekly frequencies over an entire month, always in places that are as flat as possible.
In the 1st week: walk 3 times a week for 30 minutes each time.
In the 2nd week: walk 3 times a week, increasing the time to 40 minutes.
In the 3rd week: practice the activity 4 times a week for 45 minutes each time.
In the 4th week: if you can walk 5 times a week. The idea here is to reach the time of 50 minutes per activity session.
It is worth noting: these recommendations are for walking! Running workouts for beginners is not the same as the practice mentioned here and the suggestions for frequency and activity time for those who want to start running are quite different.
Is There a Right Time to Walk?
No. But if you’re going to walk in the morning, do a lot of stretching before you start: during this period, the joints are drier. It’s like they’re not ready to start the day.
Remember that stretching should always be done before exercise, regardless of the time of day (however, be extra careful in the morning!).
Walking at night can cause discomfort, as, after many hours of activity, the muscles are more tired and tight. Take the test, see how you feel, and set the best time for you.
Is There a Correct Way to Walk?
Yes. There are precautions to be taken in the practice of this activity so that it is beneficial and satisfying. Walking right is different from running right, but for both practices, some tips can help:
- Arms and feet need to move alternately and in rhythm with each other.
- Align hips, knees, and feet.
- The foot should be completely lifted off the ground as well as placed on each stride. Start the steps with the heel, moving to the sole, and finally placing the toes on the floor.
- Straight torso and always upright posture. Don’t worry about what people will think of you, preserve your health and your body!
- Shoulders and necks should be relaxed.
- The body thrust must be given forward with the help of all the muscles in the back of the leg.
- Inhale deeply and exhale all the air at the rhythm that best suits you and your practice.
Pay attention to your choice of shoes for walking: opt for a lightweight, flexible-soled shoe that has some type of cushioning. Generally, shoe brands have a specific line of shoes for the practice of this activity.
Even visiting an orthopedist before starting the practice can also help in choosing the ideal footwear, as many people have a pronated or supinated tread, which requires a specific shoe for walking.
What Does Walking Do to the Body?
Contrary to what many people think, walking loses weight, despite being a lower intensity activity and, consequently, “spending” fewer calories than other exercises. The activity has other numerous advantages.
It calms the mind and at the same time works to speed up the metabolism. In addition, it releases important hormones for good mood and well-being such as serotonin and endorphin.
Benefits of Walking
We list some more benefits of walking for you to check out.
- Helps in weight loss
- Increase in muscle strength
- resistance gain
- better balance
- Better blood circulation
- Improved conditioning of heart activity
- Reducing heart problems and minimizing the risks of complications arising from them
- Diabetes and hypertension control
- Reduction of joint pain
- The nervous, respiratory, and immune systems also benefit from this exercise. Anyway, walking is all good!
5 More Tips for Folks Who Want to Start Walking
- For your activity to be perfect, choose a safe route that you like. It can be close to your home or work.
- See if you can “take off” someone to become your traveling partner. The company never hurts.
- Set goals for yourself and, if you want, make a note of your achievements, it will do you good to visualize them.
- Wear clothes as comfortable as your sneakers.
- If you experience pain, cramping, excessive tiredness, or shortness of breath, stop exercising.
In addition, there are some precautions you should take when starting your physical activity.
- Do not walk at times and places with an excessive number of vehicles. Exhaust pollution can get in the way of exercise and certainly won’t do your lungs any good.
- Do not do physical activities under the excessive sun and also on days and places of extreme cold. Extreme heat can cause blood pressure drops that can be dangerous during exercise, while cold tends to stiffen joints, favoring muscle strains.
- Use sunscreen, stay hydrated, and try to stick to a fixed schedule for your walk. Thus, you help your body adapt to the new routine and enjoy it.