Weight Control While Walking

Walking works for everyone

Walking has gained acceptance as an excellent way to improve health and maintain healthy weight. It’s safe, simple, cost-free, and it doesn’t take a lot of practice. It’s something you can do alone or with friends, indoors or outside, any time of the year.

Believe it or not, according to the President’s Council on Physical Fitness and Sports, walking one mile burns about 100 calories depending on the intensity, pace and speed. According to the Mayo Foundation for Medical Education and Research, when done briskly on a regular basis, walking can:

• Decrease your risk of heart attack
• Decrease your chance of developing diabetes
• Help control your weight
• Improve your muscle tone
• Promote your overall sense of wellness

Get started on the path to improved health and physical fitness by starting the Walking Works program today.

Walking Basics

Before you start your walking program, be sure to follow a few basic principles that will keep you safe and comfortable:
If you have a health condition or have not done any regular physical activity for a long time (men over 40, women over 50), talk with your doctor before starting any new exercise program.

Choose comfortable, supportive shoes, such as running, walking or cross-training shoes or light hiking boots.
If you’re going for a longer walk, warm up with stretching exercises and include a cool-down period to reduce stress on your heart and muscles.

Maintain a brisk pace. You should work hard to keep up your pace, but still be able to talk while walking.
Practice correct posture – head upright, arms bent at the elbow and swing as you stride.

Drink plenty of water before, during and after walking to cool working muscles and keep your body hydrated.