Standing up and sitting down repeatedly from a chair works your legs and glutes. You can strengthen your arms, chest and core by doing pushups against a wall or counter. Look for things that are going to help you stay motivated.” Gyms and fitness centers offer equipment and instruction, “but the reality is that belonging to a gym isn’t for everybody. “Strength training a couple of times a week helps improve bone density and your overall strength,” she says. Walking is a wonderful way to increase or maintain fitness, Blount says, but to really maximize the benefits, you’ll want to add strength training. However, she says, “If you can sing an entire song while you’re going uphill, you can probably be going faster.” Add Strength Training to Your Walking Routine It might be a little harder to carry on a conversation then, but you can work up to that.” “Later, you can do short segments where you go faster, or go up a hill. ![]() “Make sure that while you are walking you are able to comfortably carry on a two-way conversation,” Blount says. As you gain strength and stamina, you can pick up speed gradually. When you start walking, choose a pace that feels comfortable. A goal of walking three or four times a week is more practical and attainable than setting expectations so high that we’ll fall off the wagon and never get back on.” “If you have planned to walk one day, and it’s really cold or rainy, it’s OK to wait and go another time. “We need to be forgiving of ourselves and be flexible,” she says. But, Blount says, don’t set unreasonable goals. Eventually, you’ll be able to walk every day if you want to. Give your muscles and joints time to recover before you go again. When you first start, try walking every other day. Gradually, you can increase your pace and distance.” “Some of the guidelines can be overwhelming, like ‘you should exercise 150 minutes a week’ or ‘get 10,000 steps a day.’ If you haven’t been doing anything, then getting up and walking to the mailbox and back is a great start. “It’s important that people realize that they need to start slow,” she says. When starting a walking routine, take it one step at a time, Blount says. ![]() And it helps relieve mental stress, especially if you can walk outside.” Get Started with a Walking Routine ![]() It’s weight-bearing, so it helps increase bone density. “It reduces the risk of cardiovascular disease and type 2 diabetes, eases mobility of joints, helps you lose or maintain weight and decreases blood pressure. “There are so many benefits of walking,” says Beth Blount, a personal trainer at the UNC Wellness Center in Cary. Walking is a great way to build endurance and strength, especially if you have not been exercising regularly. Want to improve your fitness but not interested in training for a marathon or joining a high-intensity workout group? No problem.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |