Many people have heard the benefits of regular exercise, have even thought about beginning an exercise plan, but are still sitting on their butts because they don’t know where to begin.
Walking is the most basic, least expensive, do anywhere, form of exercise there is. Most able-bodied individuals can do it. The only money you need to walk is probably investing in a good pair of walking shoes (referred to as sneakers or tennis shoes depending on where you live). Walking can be done on a track, indoors on a treadmill, down Main Street, a country road, or around the soccer field while your kid is at practice. You can walk with your friends, your kids, your coworkers and your dog. Or walk solo, enjoying some alone time, good music or a podcast. Walking burns calories, tones muscles, increases cardiovascular health, lowers blood pressure and cholesterol, and helps keep blood sugar under control.
Here is a walk-run program gaining popularity across North America just right for individuals of all ages, schools, employee wellness programs and residential communities. The campaign is called Bringing Back the Mile.
Running the mile can be exhilarating. It is the gold standard for record breakers. It is also not a daunting distance or amount of time spent for the beginning runner. A mile is covered in 2000-2300 steps whether you walk or run depending on your height and stride. Most individuals can walk the mile in 13-20 minutes, beginner runners can cover the distance in about 12 minutes. As fitness improves, the time it takes to walk/run the mile decreases. As you can see, a brisk walk can take as little time as a slow run, while burning calories, increasing cardio fitness, toning the whole body, and easier on the joints if that is a concern.
The popularity of the mile may be due to the fact that it is doable by most, it presents a continuous challenge to status seekers to run the mile in less time, and running can be a social activity. Once the mile is mastered, and the runner is hooked on the physical and emotional benefits of regular physical activity, duration can be increased and the two mile mark becomes the new challenge.
Start exercising slowly
If you are just starting out, take it slow. Begin by walking. If you are not interested in running, continue walking. Find the distance that is right for you, the one that is mildly challenging to complete is a good pace to begin with. Fit it into your lifestyle. It does not matter what time of day or where you walk. Find a way to enjoy the time you spend walking whether it is chatting with a friend or listening to tunes in your headphones, whether you are walking around the block or through a park. Walking the mile is suitable for children of all ages so take them along and help them train to run a mile. Kids need the exercise for their fitness and to form a life-long healthy habit.
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