Walk It Off!!!
What if you were told that there was something simple you could do every day to change your life and that you could do it for next to nothing? What if after this activity you were healthier and happier, felt invigorated and fulfilled, and you could feel younger and be thinner? Sound too good 
to be true? On the contrary. In fact, millions of people already know this little secret, and do it everyday. Chances are you've been able to do this most of your life, but have failed to realize just how beneficial it really can be. So take that first step towards a new you: lace up those sneakers and start walking.
Walking is the single most popular exercise, and the number of participants grows every year. It's easy to see why. Because it is so low impact, there are very few injuries. You most likely already have shoes, leaving you with no special equipment to buy. Walking can be done by anyone, anywhere, at anytime, and at virtually any age. It's also easy and fun, which is why only 25% of people who start a walking regimen quit, as opposed to 50 to 60 percent who start other exercise programs. Unfortunately though, approximately 75 percent of Americans fail to get the recommended minimum 30 minutes of exercise a day, which is one reason why 2/3rds of us are considered to be overweight. So why wait? The sooner you start, the better you'll feel.
In the Beginning
From the moment you take that first step, your body and mind become engaged by all of the metabolic activities that cause them to run at their optimum efficiency. Adrenaline starts pumping into your bloodstream, your heart beat picks up the pace, and oxygen and nutrients begin to flow more freely into your blood stream. Your metabolism speeds up as your muscles receive more blood, and in turn they begin to burn off the carbohydrates, sugars and starches from the food that you've eaten. As those stores are depleted, you begin to use energy from the fat in your body. The brain then releases endorphins - giving you a sense of well-being - and serotonin which helps to elevate your mood. And surprisingly enough, this is just from your first walk. Just imagine the possibilities if you stick with it.
Benefits of Consistency
Exercise has been shown to provide numerous health benefits almost immediately, but to really do the body good you have to make an effort to keep it up. There's no easier way to do that than with a regular walking program. Walking gives you energy and helps the body to burn more calories, even during periods of non-activity. It helps you to relax, reduce 
tress and sleep better at night. It also helps to control your appetite, and because it is considered to be a weight bearing exercise, you'll up your bone mass and tone your muscles.
With a regular exercise program, you reduce body fat and lower your cholesterol, cutting your risk of many diseases including coronary heart disease, stroke, diabetes, bowel cancer, Alzheimer's disease, osteoporosis, arthritis, and anxiety. It's also been shown that a brisk 30-minute walk three times a week can be just as effective as some antidepressant medications at warding off depression. Walking is safe to do when recovering from some of these ailments as well, making it the ideal way to get back to leading a healthy and long life.
One Foot in Front of the Other
As long as your doctor hasn't restricted your physical activities, walking is the perfect way to begin on the road to good health. First, you'll need to pick a safe place to walk. It's usually best to choose a place you are already familiar with that is heavily populated, like a local park or mall. To up the fun factor, you may even want to enlist a friend, your dog or even the whole family. You can also check around for local walking clubs in your area if you aren't comfortable going alone or simply to meet new people.
Next, choosing the right shoes and clothing makes all the difference. Your shoes should have thick flexible soles to cushion your feet and absorb shock. You'll also want to make certain that your toes have room to move, that there is good support for the arches and that the material lets your feet breathe. And remember to change them out every 300 to 500 miles (or 3 to 5 months) for optimum performance. Wear clothing that is light in color for added safety. It's best during warmer months to wear less clothing than the temperature indicates, and also to wear materials that wick away moisture instead of keeping it close to the body. During colder months, layers are best due to their ability to trap heat. It's always better to be able to remove layers of clothing if you become too warm, rather than not be prepared by wearing too little. It's just that simple. With a little planning, you'll be out the door in no time.
Getting into the Groove
Whether you've been healthy and active for most of your life, or this is your first step in a new direction, there is a level of walking you'll be comfortable with and one that will provide immediate and lasting results. For beginners, it is important that you don't push yourself too hard at first. Start gradually, allowing your body to get into the habit of a regular routine. Drink plenty of fluids before, during and after your workout. Once you have been 
steadily increasing the length of your walks and are able to walk 30 minutes a day most days of the week, you can begin focusing on distance and picking up the pace.
To boost the cardio and aerobic benefits of your walks, you will have to go farther and faster, and increase your intensity. This means stepping up your pace so that you are walking briskly enough to make your heart beat more quickly. You should still be able to carry on a conversation, but you should be breathing deeply. Try to work up to staying in your Target Heart Rate. (To find yours, click here) Purchasing a pedometer is an inexpensive and convenient way to monitor your distance. It conveniently straps to your pants and accurately reads how many steps you take. Try to walk a little farther each time you go out. You can also walk more intensely, performing intervals by alternating your speed.
The correct posture is very important. You should hold your chin up and your shoulders back. Your weight should roll forward with each step, ensuring that your foot is leading with the heel and your toes are pointed forward. You should also keep your arms at a slight angle, allowing them to swing, but also maintaining a level of resistance.
Two essential parts of any workout are the warm-up and the cool-down. Warming up gets your muscles ready for the task at hand and lessens the chance for pulls or strains. Cooling down allows your heart to gradually slow back down to its resting rate, preventing light-headedness. A good warm-up and cool-down is to simply walk slowly for the first and last 5 minutes of your routine, or to march in place. Starting a regular program is easy. Because you can walk practically anywhere or at anytime, there is no elaborate planning or schedule you have to stick to. The best thing about walking is that you can choose what works best for you.
Little Ifs or Ands Lead to Even Bigger Butts
We all can think of excuses why we can't start an exercise program, but are any of them important enough to neglect your health? So you say you don't have the time to invest in a new workout program. Do you have 10 minutes? Studies show that three 10 minute bouts of exercise can be just as effective for weight loss as one 30 minute session, although to enhance your aerobic capacity, you should shoot for the full 30 minutes if you can squeeze it in. The trick is to include it in something you are doing anyway. (See the sidebar for tips on incorporating more steps into your day.) If you find walking boring, get a partner or join a group. Having someone to talk to helps to pass the time quicker, and because others are relying on you, you will be more motivated to stick with it. If the weather becomes a major factor in your decision to head outside, take your workout indoors for the day. Walk on a treadmill or inside of a mall. Many places even have indoor tracks. In the case that your neighborhood is plagued by an ever-increasing lack of sidewalks, call your parks and recreations committee and ask for a listing of nearby hiking trails. Hiking is also a more efficient use of calories because you are using different muscles to stabilize you as you walk on the uneven terrain. And if injuries are a concern, generally speaking, the most commonly encountered walking related problems are merely blisters, shin splints and the occasional ingrown toenail. So stop making excuses and start making a B-line for the door. Beginning a walking program now can add many happy and healthy years to your life.
