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Monday, May 19, 2008

Walking for Exercise and Health - A Premier Weight Loss Exercise

Walking is an exercise essentially all fitness and health care professionals recommend. It is compatible with nearly every weight loss fitness program. And it's easy to do. In fact, walking is something I bet you already know how to do.

Okay. That was a bit of a joke. Yet even though we learned how to walk as toddlers, there is a correct form and style to walking for exercise and health. So I'll give you some tips on form to help you avoid common mistakes that can aggravate your back.

Before I cover that, walking is not only a super way to help you lose weight; it will help you control your weight throughout your life. And walking does wonders for your overall health.

For example, as part of your regular weight loss fitness program walking can help:

Burn calories and keep weight off

Reduce blood cholesterol

Boost bone strength

Lower blood pressure

Increase cardiovascular endurance

Here's a bonus for you: An eight-year study of 13,000 people revealed those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised. Now that is good news!

All you need to get started walking for exercise and health is comfortable clothes and shoes. It's wise to invest in quality shoes designed specifically for walking. Go to a running store and get a pair. Your feet, knees and back are all worth it.

It's best to walk slowly for the first three to five minutes to get your muscles warmed up. Actually, warm-up is important for any exercise you do.

As to form . . . keep your head and torso erect, and your arms swinging comfortably back and forth. Don't hold your arms up and in front of you. For some reason many people think this is correct and it's not. Your arms should swing to fit your pace: Faster pace means bigger arm swing. It also helps you move faster.

As for your stride length, it's governed by speed: The faster you walk, the longer your steps. Be careful when you get to walking really fast, say 4.2 mph or faster. There's a tendency to lean forward. This will probably result in a misaligned head and torso which affects your center of gravity.

Also, as you walk faster, don't make your stride so long you have to lean forward to keep up. This strains your lower back. Plus, it usually hunches your shoulders which increases the tension in your upper back.

Regardless of your height, find a comfortable stride length. Keep your torso erect. And get relaxed as you walk - working hard but relaxed. When you've built up to the point you can walk a couple miles with relative ease, mix it up a bit.

You can do interval training as part of your walking program; add in some hills (this increases cardiovascular endurance and really tones your legs); or even do circuit training.

Here's another important walking tip for your weight loss fitness program: When you've finished your walk, take time to cool down and stretch. Walk slowly for three minutes or so and then stretch. Taking a few minutes to stretch after you finish walking is very important because it helps prevent sore muscles.

Looking for more good ideas on exercise programs for weight loss? Or how about some free diet meal plans? You'll find all this plus tons of helpful weight loss tips and how to asses your health risk due to weight when you visit http://www.WeightLossAnswersOnline.com