Beginners walking program.

If you have already been walking for a while, pick a starting point in the program that is closer to your level of fitness. Try to walk at an easy pace, if you get tired stop for a breather and then carry on. Avoid going around the block at this stage, as this could be too far. Instead walk out for the first half of the time then turn around and walk home. If you can, walk with someone and have fun.

Ten big health benefits of regular walking

1. Walking builds stamina and endurance. As your heart and lung capacity improves and muscle strength grows you will have more energy.
2. Walking helps prevent osteoporosis. It helps bones to absorb calcium thus increasing bone density, therefore decreasing the risk of fractures.
3. Walking promotes a deeper sleep.
4. Walking increases your “good” cholesterol levels. As you walk, the ratio of (HDL’s) “good” cholesterol to (LDL,s) “bad” cholesterol improves.
5. Regular walking helps reduce blood pressure
6. Walking assists in the reduction of weight. In a half hour at 5.5km per hour a 75kg woman zaps off 165 calories. Walk Monday to Friday and that’s 5.5kg a year.
7. Walking improves digestion. It stimulates the digestive process and helps regulate the system.
8. Walking strengthens your heart and lungs. Aerobic walking can reduce the risk of heart attack and stroke by training your heart muscle to pump more efficiently.
9. Walking eases everyday stress. This physical release can help defuse a toxic build up of tension, anxiety, stress and worry in the body.
10. Walking sharpens the mind. Mental outlook on life is more positive and creates confidence to tackle day to day goals.
    (January 2002 issue of the NZ Walking Magazine. Publisher Frank Goldingham)

I do realise that this program is too easy for some and if so, you can adjust the program to your level, by increasing the times to an appropriate length for you. However, try to stick to the basic concept, as the increases at different stages, help to progress your level of activity without causing stress on the body.

We’re now into our third fortnight and going strong. If you miss a day, don’t try to play ‘catch up’, just move on and look forward to the next session.

Continue to walk at an easy pace. You should be finding it easier now to walk for the whole time, without having to stop. Try to encourage family and friends to join you, the more the merrier.

This is the first time we have included a fourth day in our walking program. By decreasing the time, you will be able to do the walk at a faster pace. Continue walking at a comfortable pace for the longer walks.

To make steady progress you also need to have plenty of rest. So don’t try to do extra, stick with the program as much as possible and you will achieve the results you want.

Having a goal / target is the best and most successful way to achieve results. Keep up the good work.

We have been building up our times progressively over the weeks but even though we’re getting fitter, we still need to have rest weeks, where we continue exercising but reduce the volume. This enables the body to maintain fitness while having a rest at the same time. Keep up the good work.

Another recovery week to look forward to in this fortnight. These times should be relatively comfortable and easy for you by now. Make the most of the break.