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Let’s Walk


Beginners

  • Start with a brisk 10-minute walk at least 4 days a week, for 3 weeks.

  • From week 4, increase the duration by 5 minutes per week until you are able to walk 30 minutes per day, 6 days a week.

Intermediate

  • Aim to walk 5km in 45 minutes 3-5 times per week. If the pace is too fast, walk slower but increase the distance.

Advanced

  • Increase the intensity of your workout.

  • Include uphill/downhill and climbing stairs.

  • Walk on the beach, the sand increases the intensity level.

  • Use 1-2 kg hand weights. Swing your arms naturally and bend your elbows slightly, keeping your arms close to your body.

  • Try speed walking.

Posture

  • Keep your head upright.

  • Your chin in a neutral position – not tucked in towards your chest or too high.

  • Look ahead.

  • Shoulders back and relaxed.

Foot Placement

  • Always keep one foot on the ground.

  • Heel first, rolling onto the ball of your foot, finishing with a strong push off the toes.

  • Focus on a quicker, smooth movement rather than longer strides.

Swing your arms

  • This makes your walk a total body workout.

  • Bend your arms at the elbows and swing them in step with your feet.

Fitness walking to lose weight

  • After about 2 weeks, your leg muscles should feel stronger and your energy levels increased.

  • Weight loss will happen when you increase and maintain a regular walking program. It takes time and patience.

  • To achieve significant weight loss, a combination of exercise and calorie reduction in your diet is recommended.


Walk throughout the day

  • You should be doing at least 30 minutes of moderate intensity exercise daily.

  • Any activity you do counts and can be accumulated (i.e., three 10-minute walks spread out during the course of the day) has real health and fitness benefits.

  • Walking is a great low-impact exercise that can help you meet your health and fitness goals.

Accumulating daily activity

  • Try to accumulate a full 30-60 minutes of daily activity by doing combination of the following:

  • Take a 10–15-minute brisk walk during your breaks.

  • Take a 10–15-minute brisk walk before or after meals.

  • Walk up and down stairs instead of taking the elevators and escalators.

  • Do some gardening or yard work.

  • Walk the dog.

  • Walk to grocery store.

  • Sign up for an evening dance class, running or walking club.

Walk safe

  • Walk on sidewalks where possible. If walking on streets, always face oncoming traffic.

  • Avoid walking after dark. If you choose to do so, walk on well-lit streets wear reflective accessories and light-coloured clothing, carry a flashlight, a whistle, and a cell phone.

  • Walk with a mission. Try to look like you know where you are going and walk briskly.

  • In case you are attacked, yell "FIRE!" instead of "Help". People will respond to you more readily if they hear "FIRE!"

  • Try to let someone know where and when you will be walking so, they know your whereabouts and when to expect you back.

  • Walk in groups or join Run Walk for Life

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