Walking is an easy and inexpensive way to exercise. Experts agree a person should get at least 30 minutes of moderate-level physical activity on most days of the week, and walking is certainly one of these activities.
Regular physical activity, such as walking, can lead to many specific health benefits.
Among these are lowering the risk of heart disease, stroke, high blood pressure, diabetes, and certain cancers.
Other benefits include weight control, stress reduction, improved self-esteem, better sleep, increased energy, and healthier muscles, joints, and bones.

A Good Starting Point
The National Institutes of Health recommends a helpful nine week program for those who are new to walking for the purpose of exercise. A copy of that program is listed below. Total time for each walk includes a 5 minute warm up and a 5 minute cool down that consists of walking slowly.

Week 1 = 15 minute walk
including 5 minutes at a brisk pace
Week 2 = 18 minute walk
including 8 minutes at a brisk pace
Week 3 = 21 minute walk
including 11 minutes at a brisk pace
Week 4 = 24 minute walk
including 14 minutes at a brisk pace
Week 5 = 27 minute walk
including 17 minutes at a brisk pace
Week 6 = 30 minute walk
including 20 minutes at a brisk pace
Week 7 = 33 minute walk
including 23 minutes at a brisk pace
Week 8 = 36 minute walk
including 26 minutes at a brisk pace
Week 9 = 40 minute walk
including 30 minutes at a brisk pace

Any physical activity is better than nothing. Take into consideration where you are starting and make changes from there. Be sure to start slowly in order to avoid injury. Always include a warm up and cool down with any workout, and make sure to check with your doctor if you have health concerns before starting an exercise program.

The FITT Principle
If you're looking for fitness benefits in addition to the health benefits of regular physical activity, consider changing your routine by using the FITT principle:

Frequency: If you normally walk two or three times a week, consider walking more often. It can be difficult to find the time to exercise, but most people are able to carve some time once they put their mind to it.
Intensity: If you can walk a mile in 15 minutes, try to walk the same distance in less time. Aim to work hard enough that you could carry on a conversation comfortably while you walk but so that you couldn't sing a song. Move your arms and pick up your pace; you'll be surprised how good a work out walking can be.
Time: If you normally walk for 15-20 minutes in a day, try to increase the time spent walking to 30-40 minutes if you can. Remember, you don't have to do all your exercising at one time in order to receive the health benefits. Ten minutes here and there throughout the day adds up!
Type: Even though walking is a great activity and recommended for most people, it is great if you can change the type of activity once in a while. For variety, consider a bike ride or swimming. And don't forget to stretch.

For more on walking for exercise, call Dawn Hedlund at (218) 463-2500.