Basic walking program

Walking is also important in restoring joint movement as joints are lubricated and muscles are activated. Cardio champions and people on weight-loss programs can also maintain and restore any impeded gait patterns due to work on different machines through walking. It not only facilitates a healthy gait, but it also aids in recovery from heavy cardio programs.

Though it may seem simple, the minute daily walk will burn at least an extra 50 calories, possibly helping to burn an extra pound or two. Most stores that sell exercise equipment have inexpensive pedometers.

Start by tracking your steps from when you get up in the morning to when you go to bed at night. Take the average of your total steps for two or three days, then aim to increase your daily total by about 1, to 2, steps.

Every week, keep increasing your steps by the same amount until you reach at least 10, steps per day. If you've suffered a heart attack or been diagnosed with heart disease, walking is an ideal exercise because you can easily adapt your routine depending on your fitness level.

If you have heart failure, ask your doctor to recommend a cardiac rehabilitation program so you can safely reap the benefits of exercise. This type of supervised exercise is particularly helpful if you haven't been active for a while.

Whether you start a walking program on your own or with supervision, plan to start slowly and work gradually toward better fitness—and follow these safety tips:. Always warm up with five minutes of easy walking to prepare your muscles and heart for exercise. At the end, cool down by slowing your pace. Walk in an indoor shopping mall if it is too cold, too snowy, or too hot to exercise outside.

Ask your doctor if you should take any additional precautions. If you haven't been exercising, the eight-week workout see "Get started walking" is a great way to begin. You'll gradually increase the amount of time you're walking, building up to the recommended minutes of moderate-intensity exercise per week. That means brisk walking, as if you're in a bit of a hurry. This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment.

You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine. Gabi Redford is an award-winning health and fitness writer in Annapolis, Maryland. If you have questions about a Fitbit tracker, product availability, or the status of your order, contact our Support Team or search the Fitbit Community for answers. Your email address will not be published.

I increased 1 mile every week and now am walking 4 to 5 fast paced miles a day at home. I started July 26 and as of today Sept 15 I have lost 15 lbs. I also eat a much healthier diet. The secret for me was increasing to the next mile when I was comfortable doing it.

It was surprising how easy it was to increase the miles. I still have to push myself to exercise and exert self discipline to keep my diet healthy but it gets easier as I go and the results are irrefutable. One mile on day 1? Three miles on day 2? How about a plan acknowledging that some of us truly have physical struggles to overcome? Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.

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