Walking is an EXCELLENT way to meet your cardio needs……BUT……you have to do it with power and intensity. If you are going for a leisurely walk, yes, it is still good for you, but it will not burn nearly as many calories nor will it get your heart working as hard.
Here’s the plan: walk for 60 minutes 5 days a week
I know this seems like a time commitment but how hard is it to throw on some clothes, lace up your shoes and walk outside? I mean, really……it isn’t hard at all. Take your dog, grab a friend, do it alone, go during lunch, walk after dinner or before, walk while your children ride their bikes, just do it and quit with the excuses already.
Walking is really the cheapest and easiest way to get exercise into your routine. You will not only start to see physical results (remember, you will probably only burn between 300-400 calories in a 60 minute period……walking is not an excuse to go back inside and stuff your face because you just “worked out”), but you will see mental results as well. Any kind of exercise helps with peace of mind. It can help clear your head, get creativity flowing for a work project, boost energy, and even decrease your chances of cancer & heart disease.
Okay, here are some ways to help spice up your speed walking:
- Don’t slump. Stand up straight and pull your shoulders back. Walk proud.
- Pump your arms. The faster you pump them, the faster your feet with move. I swear by this.
- Heart rate rise. Periodically check your heart rate. Make sure it is in your moderate zone (should be about 115-140) for most of you. If it is not in the moderate zone, kick it up with a little jog or some sprints.
- Move it. Walk briskly and shoot for 1 mile in 15 minutes.
- Hill it. Find some hills in your area and help lift that butt.