If you are like most Americans, you have already given up on your New Year’s resolution to get more exercise or improve your health! It is not too late to start again. Did you know that there is an easy, inexpensive, versatile form of exercise that can be done inside or outside by almost all people at any fitness level? Walking is a great exercise for people of all levels of fitness. You should get at least 30 minutes of exercise every day. Your 30 minutes can be all at one time or split up in to several sessions, depending on your exercise tolerance.
Before any major changes in your physical activity level, it is recommended that you consult your primary care physician. If you are a beginner, start with a brisk walk five minutes a day and add two minutes to this each week. At the end of 12 weeks, you will be walking 30 minutes each day. Warm up by walking slowly for a few minutes and then stretch. When stretching avoid bouncing, hold each stretch 10-20 seconds, and stop if it hurts. Pace yourself. When walking a good rule of thumb is you should be able to talk, but you should not be able to sing. If you can’t talk, slow it down a little. If you can sing, pick up the pace. At the end of your walk cool down, by slowing your pace the last few minutes and allowing your heart rate to return to normal. Stretch when you are done.
It isn’t too late to start an exercise routine. In fact, the timing is perfect! Start now and you will be ready for the community 5K events come spring. For more information on walking or to get a free copy of the Clinton County Walkways booklet call Healthy Communities of Clinton County at 765-659-6063