To improve cardiovascular fitness

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You should walk 3 to 5 days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing harder but not gasping for air. Warm up and cool down in addition to the time spent at the faster pace.

If you are walking for weight loss you will probably need to a minimum 45 to 60 minutes 5 days a week at a moderate to brisk pace. Walking faster will burn more calories in the same amount of time. However, do increase both mileage and pace slowly to prevent injury.

Another way to begin your walking program is to add more activity throughout your day. Using a pedometer to track steps can be a great motivational tool. A reasonable goal for most people is to increase average daily steps each week by 500 per day until you can easily average 10,000 per day.

Walking technique: WATCH your posture. Walk tall. Think of elongating your body. Hold your head up and eyes forward. Your shoulders should be down, back and relaxed. Tighten your abdominal muscles and buttocks and fall into a natural stride. Be sure to keep hydrated before and after your walk.

Above all, enjoy the wonderful benefits of walking and the chance to breathe deep as you reconnect physically and mentally with yourself. Connect with nature as you walk the paths  and trails that our community has to offer!.

Resource: YMCA

 BLW- BestLife Worldwide


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