Advice on starting walking routine

aliciaxcore1

I have just began trying to walk for exercise. Are there any tips on how I should start my walking routine? I want to make it effective. Is it better to walk 15 minutes a day starting out or walk 15 minutes 3 or 4 days a week

estherdragonbat

Depends on what you can handle. Walking is something most people can do every day. If that feels like too much for you to start with, then do it every other day. I don't really have any tips beyond sticking with it, even if you're just making a couple of circuits around the block. And if the weather is uncooperative, go somewhere indoors, like a mall.

snowflake954

Make sure you have good walking shoes with good support if you're new to it. Tennis shoes are fine, but some have better support than others. Older shoes can break down without your knowing it. As for time and distance, that's variable. It depends on how far you can comfortably walk. Your first time out go at a comfortable pace and time yourself. Use landmarks or a fitbit for distance. The next week try to go a little farther and do that all week. The following week go a little further still. Once you've got a good distance you can up your pace every week--again in increments. As for how many days to walk, everyday is good if you can do it. If not, go as often as you can. Enjoy your walk!

ipaq4you

What would you consider good walking shoes?

lorrpb

Start out going a comfortable distance, whether it is 2 min or 25. It is OK to take breaks. I suggest you start with every other day for the first 1-2 weeks and see how that feels. If you can already do 15 min, do that daily. Anything you do will be more effective than doing nothing,

Then start gradually increasing the distance and frequency according to what feels comfortable. You could do a shorter walk one day and longer walk the next day. A great long term goal would be 30 min every day. How long it takes to get there just depends on your body. I was able to go from 1/4 mile to 3 miles in a few months, and I was 150 lbs overweight at the time. A friend has gone from no walking to. 5 mi in a couple of weeks.overweight and in poor health.

Have fun!

Megan_smartiepants1970

you could start off with Leslie Sansone's walking dvd's ....she has many that I am sure you can find on youtube ....I have several and I just started back working out ...you can got a mile up to 5 miles ...wishing you much success

snowflake954

ipaq4you wrote: »

What would you consider good walking shoes?

Your choice would depend on you and how the shoe fits. I'd go to a reputable sports store and get fitted for walking shoes. I like shoes that are as lightweight as possible, but I walk for hours all over Rome on the weekends--7 hills, you know. I like a memory foam support. That's what works for me.

OldAssDude

The best walking shoes in my experience are good running shoes. Believe me, I have tried them all.

If you are in good health and do not have any joint or foot issues, get a good pair of neutral running shoes that are flexible, have little to no arch support, and just enough cushioning to give a little protection for walking on hard surfaces. The reason for this is so your feet get conditioned by doing what they are naturally meant to do, and get stronger as you progress.

You can walk 7 days a week. 15 minutes would be an OK starting point, but increase the time and pace as it gets easier. If you push it a little each day, it WILL get easier. As time goes on you will go through phases of muscle and joint pain/discomfort, but that is your joints and muscles developing and is normal, and learn to recognize normal pain from injury pain. Listen to your body. It will tell you if you are pushing too much.

When I started waling about 4 years ago, I could barely walk 1 mile at a slow pace, then had to lay down for an hour, and felt like I was going to die. I just kept doing it every day until I could power walk over 10 miles at faster than 4 mph.

I started running a couple years ago, and now I can run over 13 miles (at a slow pace).

It takes a long time for your joints to develop, so be patient, and do it consistently.

lorrpb

@OldAssDude I never get tired of reading your story!