Walking is a great low-intensity exercise that people from all age groups can love. It’s easy on your back, knees, and legs, and the risk of injury is slim to none. The health benefits of walking are almost innumerable, as it helps improve your circulation; maintains the health of your bones, which is especially useful if you have osteoporosis; and improves your overall mood by releasing endorphins, similar to eating a bar of chocolate.
Walking for 30 minutes can burn up to 200 calories, and, as your distance builds over time, it can prove to be an effective companion to your diet plan. Walking strengthens the muscles in your legs and abdomen, so, as you slim down, the path to a pronounced set of abs with toned thighs and buttocks is more easily traversed.
However, like all forms of exercise, walking should only be secondary to a healthy, well-balanced diet. Get an effective diet and exercise plan from the experts at MediPlan Diet Services so you can take the first step to a healthier, better-looking you.
A Plan Fit for Every Fitness Level
Walking may look easy, but when you’ve used up all your cardio after passing your first-mile marker on a three-mile trek, you’ll know the importance of taking baby steps. Take good care of your body and fend off the initial shock of biting off more than it can chew by starting small.
If you’re a beginner, try a brisk walk at a pace of three miles per hour for 10 minutes a day. Do this continuously for the first three weeks, then slowly increase your walking time by five-minute increments every seven days. At the end of three weeks, you should be able to walk at least 30 minutes a day and complete a mile in under 20 minutes.
If you can already walk two miles in 30 minutes without feeling sore, you no longer qualify as a beginner. You belong in the intermediate class, and you need to up the ante. Walk three miles, five times a week for three weeks, at a pace of 4 mph so you can further develop your cardiovascular endurance and leg muscles.
By the end of your intermediate phase, you should be able to walk three miles under 45 minutes. If you achieve that in relative comfort, then you already belong in the advanced category, which is for people who are already athletic or have jobs that involve a lot of surveying and outdoor work.
Challenge yourself by walking up and down hills or carrying a weighted backpack. Join a racewalking club so you can be among like-minded people. There also many local walking competitions across the States.
Tracking Your Progress
You will notice significant changes in your body after walking for just two weeks, especially if you don’t smoke and you eat a relatively balanced diet. Your leg muscles will become stronger and your blood pressure will normalize.
Because walking is a low-intensity exercise, you can do it for six or seven days of the week, which is the ideal plan if you plan to want to use it for weight loss. The heavier you are, the more calories you’ll burn by walking, but your weight will determine how quickly you’ll tire, too.
Get a walking plan that’s tailor-made for your needs by the experts at MediPlan Diet Services. You may be surprised just by how many exercises you can incorporate onto your walking routine to make it a little less monotonous.