30 Days Walking Guide To Start and Beyond
Get ready to start walking for better health and fitness. Doctors recommend to walk for at least 30 to 60 minutes per day for better health and weight management.
Before starting any exercise program, it is a good idea to check in with your doctor to make sure your fitness plan is appropriate for you. This is for those who are suffering from any heart disease or diabetes.
Walking Equipment Required for Beginners
Walking is one of the exercise which require minimal equipment. Following are the basic you will need:
Walking shoes which is comfortable and flexible. A lot of running shoes styles are appropriate.
A better clothing which will not constrict movements and provide comfort while running.
If you have a better place for walking then you can go with that but if you do not have any place for walking you can buy a treadmill.
Some optional equipment includes a pedometer or activity monitor to track your walks and walking poles for stability or to enhance your workout.
Walking Start Day 1
Your first day will start with a short walk.
Start with 15 minute walk.
Listen to your body. It's always a good idea to check with your doctor before beginning any exercise program, especially if you have a medical condition. Also, be aware of the warning signs of a heart attack or stroke compared to normal signs of exertion such as deep breathing. If you experience chest pain accompanied by sweating, nausea and / or shortness of breath (signs of a heart attack), or one-sided weakness, dizziness, slurred speech and / or sudden headache (signs of stroke), seek medical attention immediately.
It is necessary to do stretching after walk. In a research it is shown that it protects muscle soreness or injury, stretching helps maintain flexibility.
Maintain a dairy of your walking time each day. Make notes about how your shoes felt, how your body felt, and how easy or hard the 15-minute walk was for you.
It is common for people that if you start walking or fitness journey you will face some muscle soreness.
Walking Start Week 1
Your aim should be to walk at least 5 to 6 days a week for 15 to 30 minutes. It is mandatory to walk at least 15 minutes a days this will help you to achieve you fitness goal or health goal.
In starting you have to build yourself to be consistent and you have to work on walking only speed doesn't matter in starting.
Most important thing is to pay attention on your walking posture and form.
Your weekly goal should be 100 to 120 minutes total.
Walking Start Week 2
Till now you were walking 20 minutes a day so now you have to add 5 more minutes to your walk, so now you will walk 25 minutes a day.
Your weekly goal should be 125 to 150 minutes total.
Pay attention on your walking posture and walking form.
After walking at a gentle pace for five minutes, and walking at a moderate pace, you may breathe visibly, but you can have a complete conversation while walking, and don't pant.
Increasing walking time and using a good walking style is more important than starting, so if you need to slow down to use all your walking time, you can slow down.
Do light warm up stretching after 5 minutes of walking.
Add one exercise in your routine which will be for your abdominal core two or three times a week to strengthen your abdominal muscles, which will help you maintain good walking posture.
Walking Start Week 3
Add five minutes a day so you are walking 30 minutes, six days a week.
Walk at moderate pace and maintain good walking posture and form.
Weekly goal should be of 130 to 160 minutes total.
Continue your stretching and abdominal workout.
Walking Start Week 4
Add five minutes a day to walk 35 minutes, six days a week.
Walk at a moderate pace and maintaining good walking form and posture.
Weekly goal is to walk at least 135 to 170 minutes total.
Continue stretching and abdominal workout.
Exercise Guide
If you want to lose weight then you will also need to do some exercise anywhere at home or at any place.
Some exercises to try:
squats
pushups
burpees or squat thrusts
triceps dips
lunges
Short exercise will help to reduce calories and if you want to lose weight then also it will help you a lot.
How to increase steps while walking?
If you want to increase your steps count then you need to take small steps and increase your speed of walking. It is very necessary to have a good fitness tracker which will help you to count your steps, calories burn and heart rate.
You can also increase the number of steps by changing your body movements, Tips for doing this include:
Talking the stairs in place of elevator, this also help you keep fit.
Using walking method in place of car, bus, etc.
Be active and start walking to lunch, work, school or other activities if possible
Instead of sitting in a break room take walking breaks at work, school, etc.
Can I lose weight by walking 30 minutes everyday?
Walking is a physical activity and physical activity is important for weight control because it helps you to burn your calories. If you walk at least 30 minutes a day then you can lose 150 or more calories a day. The more you walk the more calories you will burn which will help you to lose weight.
What is a good walking plan to lose weight?
A good walking plan to lose weight contains wake up early and starts walking for 45 to 60 minutes a day for 5 to 6 days a week. More sweat is very essential for losing weight or to maintain weight.
How much I should walk to lose weight?
Sweat is necessary for losing weight but if you choose to lose weight by walking in place of workout then you should walk 1 hour a day which will be more beneficial for losing weight. But you have to be consistent for minimum 6 days a week.
Can walking reduce tummy fat?
Walking may not be the most intense form of exercise, but it is an effective way to exercise and burn fat. Although you can't lose fat all at once, walking can help reduce overall fat (including belly fat). Although it is one of the most dangerous types of fat, it is also one of the easiest to lose.
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