Photo: Mags_cat / Flickr

Sure you walk but how often do you walk seriously, like it matters, to get a good and proper aerobic workout? Casually walking your dog, stopping to smell the roses or having a coffee on the way there or back doesn’t quite do it. You’ve got to walk at a serious pace without stopping for at least 20 minutes to start getting the benefits. To continue reaping the returns, you’ll have to increase your speed and intensity as you get fitter.

Starting out

As a beginner, aim to walk solidly for 20 minutes but if you’re already a keen walker, you could increase your walking time to half an hour – or even an hour if you’re up to it.

Start off by getting into some comfortable walking shoes that offer good support for your feet. Wear some loose clothing and carry a bottle of water with you. Identify an area that has level ground if you’re starting out. If you’re fit, consider taking on some hilly areas. But whatever terrain you choose to cover, keep it in mind to warm up first.

Walk this way

Walking for fitness requires walking with a long even gait, a straight back with stomach pulled in and relaxed shoulders. As you swing your arms backwards and forwards, make sure you heels come down to the ground before you toes follow suit. Draw oxygen into your lungs by breathing in deeply through your nose as you walk.

If your heart rate is not increasing while you walk, try to walk a little faster. On the other hand, if you’re unable to talk while you’re walking then you should decrease your speed. The good news about walking for fitness is that you can easily work out with a friend.

Continue walking for fitness by scheduling at least three walks a week, including longer walks on the weekends, if possible. If you’re going to take on a longer walk, be sure to pack a drink into a backpack, together with some healthy snacks ‑ and don’t forget to wear some sunscreen and a hat.

Tags: exercise, keeping fit, walking