let's take a walk

Introduction

         Any fitness program should be tailored to your specific needs. The intensity of the program as well as your physical condition are of paramount importance.

• Begin slowly and increase the length of your workout slowly, always following it with periods of rest.
• Always begin your workout with a cooling down session. Warming up and cooling down avoid injuries.
• The intensity of your workout depends on your age, fitness, weight, illnesses, previous injuries, related activities and so on.
• If you are a smoker you should quit or try to cut down.

       Walking is an excellent exercise to develop your cardio respiratory fitness,also beneficial if you suffer from:

• heart disease
• osteoporosis
• diabetes
• high blood pressure
• obesity
• insomnia

     Remember that a nutritious diet based on whole foods is essential to obtain the maximum benefits from any workout. Nutrition and exercise are the foundation of a healthy body.

     Few tips

• Beginners should start walking one mile and a half to two miles.
• After a week increase the length of your walks by half or one third of a mile.
• Your posture is very important, walk tall.
• Always combine brisk pace with strolling, stress/rest, these resting periods help on long walks to recover from the exertion of the fast pace.
• Establish a routine and adhere to it. 
• When the weather doesn't cooperate with outdoor workouts, use the treadmill.

      Safety

• Always carry your ID and your cell phone
• Avoid desolate areas, specially when walking alone.
• Walk in areas that are familiar to you.
• When walking in the city, be alert of your surroundings and don't use headphones.
• Walk against traffic.
• When walking in the dark, wear reflective material.
• Walk on your right..
• Wear clothes that are comfortable and adequate to the weather.
• Wear walking shoes, every 500 miles you should get a new pair of shoes. (if you walk 10 miles a day, you should get new shoes every month and a half or two).