Beginner's Guide to Fitness Walking


The Beginner's Guide To Walking For Fitness

Write down your why.
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Know the benefits.
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Knowing a bit about the health benefits of walking can also help you stay on track. Not only can walking benefit your heart, bones, and joints, it can also prolong your life. In a 10-year study of 650,000 adults over 40, those who got 75 minutes of moderate activity, like walking, weekly, lived on average, nearly two years longer than their sedentary counterparts. Walkers who logged just over an hour a day gained four and a half years!

But that’s not all; taking an hour-long walk three times a week has been shown to improve self-esteem, which can help you feel better about yourself and your appearance. Talk about a win-win!

MORE: 6 Health Benefits Of Adding Just 1,000 Extra Steps A Day

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Set a goal.
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While fitting in any amount of walking into your weekly routine is a win, how long—and how often—you walk can affect how much you’ll get out of it. The Department of Health and Human Services recommends getting at least 150 minutes, or 2.5 hours, of moderate aerobic activity, like walking, weekly. As a new walker, this is an appropriate target.

Set a weekly goal, and do your very best to stick with it. As you improve your fitness, you may want to gradually add more time to your weekly walking workouts.

MORE: The Best Type Of Exercise To Help You Reach Your Specific Goal

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Break things up.
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How you fit in your fitness is entirely up to you. You can go on daily 22-minute walks, or go on four 38-minute walks. You can even go on two short, 11-minute walks each day if that seems more manageable.

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Move at a pace that challenges you.




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Date: 09.12.2018, 19:51 / Views: 92143