Tips for Starting a Walking Program

Walking is one of the easiest forms of exercise. All you need is a good pair of shoes, comfortable clothing and desire. Walking on a regular basis has been shown to have many health benefits:

• Decreased pain
• Improved mood and overall sense of well-being
• Decreased depression and anxiety
• Improved sleep
• Decreased stress levels and cortisol levels.
• Improved blood pressure and heart strength
• Improved fitness and musculature strength

Getting started

Goal: Walk for at least 10 minutes every day.

Tips: Watch your posture. Walk tall. Pretend you are being pulled up by a rope attached to the crown of your head. Your shoulders should be down, back and relaxed. Feel the natural swing of your arms in opposition to your leg swing. You should land on your heel and roll off on your toes.

Be sure to drink plenty of water before, during and after walking. Incorporate a warmup and cool-down into your routine. Start your walk at a slow warm up pace, then walk desired length of time. End your walk with a slower cool down. Any stretches that your therapist has recommended for you may be done before and after your walk to prevent injury.

Progressing

Goal: Walk for 30 minutes, five days a week

1. Increase your walking time by two-three minutes. Do this for several days until it gets easy. Then, increase your time again until you have reached your maximum desired time.
2. Once you have achieved your time goal, you can further progress your program by increasing the speed at which you walk.

Make it a habit

Below are a few things to help you with motivation to continue your walking program:

• Get a walking partner
• Listen to favorite music
• Set goals & reward yourself for achieving them
• Make it fun & remember all of the health benefits of simply walking
• Record your progress

Click here to learn more about the Functional Restoration Program.