There are so many advantages to walking for fitness , and as we promised here is the walking log available for download to our subscribers at no charge. (Click here to print yours now.)

Walking is generally convenient, practical and safe for beginning exercisers and for people who have joint issues, orthopedic problems, are overweight or in poor physical condition.

Part 1: Sedentary people need to get in the habit of exercising regularly with minimal risk of injury. Walking is a sensible way to begin a fitness program that can gradually evolve into more strenuous activity as time passes.

When you begin your walking program, start comfortably with little to no emphasis on intensity. Walk the distance that you are able to complete without pain or tiredness. Then gradually increase the distance and pace until you can walk briskly about 3-4 miles 3 times per week. This isn’t a race and it may take you a few weeks to progress from one stage of walking to another. Keep at it and you should notice an increase in physical fitness and stamina pretty quickly. Make sure that while you are walking, one foot is in contact with the ground at all times in order to provide balance and support for the body.

Part 2: Introduce intervals to your walking program by integrating a program of exercise intensity followed by a breather. It looks something like this:

* Stretch for 5 minutes
* Walk for 6 minutes
* Jog for 2 minutes
* Walk for 7 minutes
* Jog for 3 minutes
* Walk for 3 minutes
* Stretch for 4 minutes

Gradually, you can reverse the walking/jogging intervals so that you are jogging for a longer period of time than you are walking.

While you are participating in your walking program (either alone or with others), be aware of general safety considerations:

* Wear shoes that fit well and provide good arch and heel support;
* Clothing should be layered depending upon climate – hot weather vs. cold weather needs will be covered in a later bulletin;
* Avoid slippery, icy surfaces. Uneven sidewalks can cause you to lose balance and trip; rain puddles can disguise small holes in soil and concrete resulting in a fall. Look for even surfaces with small grade inclines;
* Don’t listen to music if it distracts you from being aware of your surroundings;
* Be aware of cars, motorcycles, bicycles, etc. They don’t always see you and you don’t always see them;
* Carry a cell phone in case you need help;
* Don’t walk or jog in the dark;
* Walk or jog with a companion

Remember to keep at least one foot in contact with the ground at all times when walking in order to ensure good balance. Begin slowly and increase speed at a safe and comfortable pace.

Your walking log – download and print to chart your walking and jogging

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