Begin Your Day With A Walk . . .to help reduce your cardiovascular risk.

Walking as a fitness activity is a low risk and easy to start routine. It is especially easy and good for middle age men and women and has proved its health benefits in numerous studies. An eight-year study of 13,000 people found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who did not.

A regular walking program can help:

• Reduce blood cholesterol
• Lower blood pressure
• Increase cardiovascular endurance
• Boost bone strength
• Burn calories and keep weight down

Get Ready
A walking program is simple to start. All you need are comfortable clothes and shoes. Layer loose clothing, keeping in mind that exercise elevates the body's temperature. Shoes specifically designed for walking are best.

Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don't forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable as well as more effective.

Get Moving
In the beginning you can make your routine less strenuous by limiting how fast and far you walk. Keep in mind the following:

1. Walk short distances. Begin with a five-minute stroll and gradually increase your distance.

2. Forget about speed. Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.

3. Swing your arms naturally, and breathe deeply. If you can't catch your breath, slow down or avoid hills.

4. Be sure you can talk while walking. If you can't converse, you are walking too fast.

Get Fit!
Walking as a fitness activity has numerous options. Once you have reached a point where you can walk a few kilometres with relative ease, you can start to increase the intensity. Walking uphill, can help you to increase your cardiovascular endurance, is a great way to tone the legs too. Concentrate on lengthening your stride or increasing your speed. And don't forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles. Listening to lively music while you walk is also a great way to energize your workout.

Caution: But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.

Many experts recommend that you walk a minimum of 20 minutes a day. But there are no hard and fast rules. Fit walking into your schedule whenever you can (always empty stomach). It is not necessary that you walk every day, even hour-long walks two to three times a week is good habit. The best schedule is one that keeps you walking and keeps you fit!