Get walking for a healthy heart
With summer upon us, it’s the perfect time to get outside for a nice walk. Adults need 150 minutes of moderate intensity physical activity each week. This could be broken down into 5 days a week of 30 minute walks. If you are just getting started or are pressed for time, try 10 minute walks 5 days a week.
Ready to get up and get moving? Here are four tips to help you get started:
1. Get a Plan
Think through the following: What time of day will I walk? Who will walk with me? Where will I walk?
2. Get Ready
Wear comfortable shoes with good arch support. Wear lightweight layers of clothing to protect from wind, rain and cold. Use sun protection including a hat, sunglasses and sunscreen lotion.
3. Get Going
Your walk should include a few minutes of a slow warm-up walk, followed by brisk walking and then a cool down.
Use good body mechanics when walking:
- Keep your chin up and your shoulders slightly back
- Let the heel of your foot touch the ground first and then roll your weight forward
- Walk with your toes pointed forward
- Swing your arms naturally
4. Get More
As the walk becomes easier, walk faster and walk farther. Set goals and keep track of your progress with a journal. Reward yourself for reaching new goals.
Walking is a simple way to get active and stay active. Use these tips to walk your way to better heart health this summer!