Take a Hike

Walking can be more than a stroll through your neighborhood. Try it in the form of clubs, trail walks, or charitable events. Walking lets you enjoy the outdoors and decrease stress, and also can contribute to a reduced risk of heart disease. Here's how to get a leg up on your walking plan.

Pace Yourself

• If you have not walked or exercised recently, consult your physician about your plans.
• Increase your walking times and distances slowly.
• Plan to walk three to four times a week (or more if you are trying to lose weight) with a goal of 30 to 60 minutes at 50% to 75% of your maximum heart rate.

Warm Up

• Warm up slowly.
• Do flexibility exercises after a few minutes of walking to warm up muscles.
• Vary intensity while walking. You're walking too quickly if you can't talk, and too slowly if you can carry a tune.
• Cool down by walking at least two minutes at a slower pace.
• Stretch for at least five minutes before and after walking, longer once intensity increases.

Walk This Way

• Check out local walking clubs or volksmarches (a noncompetitive 6-mile/10-kilometer walk) in your area.
• Read a walking magazine for ideas on creating your own interesting trail.
• Look for trails in area national or state parks, or inquire at your state's natural resources department.
• Look for charity walking events or start your own. Most nonprofit organizations are willing to help.
• On days that are rainy, too hot, or have a high pollen count, use an indoor treadmill.

As you head from spring into summer, make sure you put walking on your schedule. Your body, mind, and spirit will feel better for it!

Walking Resources
www.justmove.org
www.americanhiking.org
www.thewalkingsite.com
www.ava.org (American Volkssport Association)