Exercise by Walking

Walking for physical exercise has numerous benefits. A natural activity suitable for people of all ages, walking is also one of the easiest exercises to maintain while camping or exploring the great outdoors. According to the American Heart Association, walking is the "simplest positive change you can make to effectively improve your heart health." If you already have an established walking program, just take your gear with you and never miss a workout. If you're new to walking for exercise, follow a few basic procedures to get started.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

Walking shoes
Walking shoes

Step 1

Select proper attire for walking. All you need is a good pair of walking shoes and clothing to suit the weather. If it's cold, dress in layers so that you can shed clothing as your body heats up. When planning a camping trip or other outdoor adventure, don't forget to pack your walking shoes and clothing.

Step 2

Warm up. According to the American Academy of Orthopedic Surgeons, you should walk at a normal pace for five minutes to begin your walk. After this warm-up, do some muscle stretching exercises that include the calves, hamstrings and quadriceps. As you start to walk, gradually increase your speed until your heart is beating faster and your lungs are breathing deeper.

Step 3

Maintain proper form while walking so that you reap maximum benefit from walking. Swing your arms, but keep your hands no higher than your breastbone. Keep your back straight, head up and tummy flat. Stretch your legs out a bit to take long strides, but don't strain.

Step 4

Ease into your walking program gradually. If you aren't accustomed to physical activity, the Mayo Clinic recommends aiming for five to ten minutes per day to start. Over several weeks, work up to thirty to sixty minutes per day most days of the week.

Step 5

Cool down at the end of your walk. Slow to your normal walking pace and maintain that speed for five minutes. Perform gentle stretching exercises after your cool down.

Tips & Warnings

Camp close to hiking trails, and enjoy nature's scenery while getting your exercise.

Resources

The Mayo Clinic

Article Written By Linda Hinkle

Linda Hinkle has written professionally for more than four years for several online companies, including WiseGeek and others. Her areas of specialty include health and wellness, education and outdoor recreation. She is a graduate of the University of Central Arkansas with a bachelor's degree in education.

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