This chart can help you see how walking fits your goals and lifestyle concerns.
Body Parts Worked
Heart, legs, lungs
Calories Burned
About 238 an hour for a 150-pound person, 318 for a 200-pound person, at a moderate 3-mph pace
Gear
Walking shoes, comfortable clothing. The wide range of walking shoes that is now available can be confusing. Ask a fitness expert, or go to a store that specializes in athletic shoes versus a department store.
Instruction/Facilities
Anywhere, but you might want to try a track, treadmill, trail or mall
Time
20-60 minutes or more, three to six days a week
Schedule/Flexibility
Fits easily into most schedules. Can be broken into several 10-minute treks
Walking Tips
Keep your head up and centered between your shoulders and your shoulders back and down. Your chest should be lifted and your abs strong.
Your arms should be bent at 90 degrees. Swing them back and forth -- not side to side. Keep your hands loosely cupped.
Power your movements from your hips rather than your thighs, but keep your hips loose and natural. Take short, fast strides that still feel natural rather than awkward.
Walking is a great exercise for beginners, but if you’ve been inactive for a while, start slowly and gradually build up. And be sure to see your doctor for a checkup first.
Don’t forget your water, sunscreen, sunglasses and hat when walking outdoors even in cold weather. Wear light-colored clothing and reflective tape if walking in the dark, and consider carrying a flashlight or wearing a headlamp.
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