For someone who has never exercised, working out can be a daunting undertaking. But it doesn't have to be. Without joining a gym or buying equiptment, walking regularly can have a major positive impact on your health. Walking is one of the most basic and fuctional exercises out there and it is riddled with health benefits. Walking helps you:
*Manage your weight
*Manage your weight
*Lower your blood pressure
*Raise your good cholesterol (HDL) and lower your bad cholesterol (LDL)
*Improve your mood
*Strengthen your bones
Walking is also a great way to improve your cardiovascular fitness without the high impact and intensity of running.
Walking "correctly" might seem like a funny thing to have to think about, but please review the image above from Mayo Clinic on how to walk properly as to minimize injury.
To get started, just shoot for 5 minutes 3-5 times a week. Use the American Heart Association's
| Week | Warm-up | Walk Briskly for | Cool Down | Total Time |
| 1 | 5 min. | 5 min. | 5 min. | 15 min. |
| 2 | 5 min. | 7 min. | 5 min. | 17 min. |
| 3 | 5 min. | 9 min. | 5 min. | 19 min. |
| 4 | 5 min. | 11 min. | 5 min. | 21 min. |
| 5 | 5 min. | 13 min. | 5 min. | 23 min. |
| 6 | 5 min. | 15 min. | 5 min. | 25 min. |
| 7 | 5 min. | 18 min. | 5 min. | 28 min. |
| 8 | 5 min. | 20 min. | 5 min. | 30 min. |
| 9 | 5 min. | 23 min. | 5 min. | 33 min. |
| 10 | 5 min. | 26 min. | 5 min. | 36 min. |
| 11 | 5 min. | 28 min. | 5 min. | 38 min. |
| 12 | 5 min. | 30 min. | 5 min. | 40 min. |
Remember to stretch after each session.
Enjoy!
Notice: if you have any health concerns, you should consult a Dr. before you engage in exercise.
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