straight away Starting a successful walking routine Walking just three to four times a week can lower your risks for heart disease, type 2 diabetes, high blood pressure, and osteoporosis, while reducing stress, controlling your weight, and increasing your energy level. All of this by simply putting one foot in front of the other! Walking may also provide a much needed break from the distractions of your daily life, time to process your thoughts, opportunities to find inspiration, and space to plan for the future. With so many benefits for such a small investment, it s no wonder we recommend a walking routine to so many women. Here you ll find out how to get started, and in the next two blogs we ll continue the focus on walking by sharing how to stay motivated and how to avoid any complications. Tips to get you on the road to walking regularly Find the right sneakers. Wearing the right shoes is important. We recommend finding a pair of sneakers that are made for running or walking. Try a few pairs on and walk around in the store to be sure the fit is right. Once you decide on a style, wear them around the house for a day. This way, you can easily return them if they don t work out. Be sure you choose comfortable clothing. Proper walking clothing can be anything from stretchy pajama pants to workout pants you buy at a specialty store. The key is to wear what s comfortable and won t itch or rub if you sweat. There are several new materials in stores now that can help wick away moisture. Something else to consider is a sports bra. Try a few on and see which feels comfortable for you. Warm up and stretch out. We recommend walking for about five minutes to warm up a bit and then stopping somewhere to stretch. Standing ankle circles are a great way to prevent shin splints. Reaching back and grabbing a hold of your foot and gently pulling it up toward your behind is a great way to stretch the thigh muscles. Bending slowly to touch your toes is an excellent stretch for hamstrings and hips. Lunges can help stretch the muscles around your hips. Start small. You may choose to simply walk around the block or to the mailbox and back. You don t have to do everything on your first day. Being realistic will make your goals more achievable and will ultimately allow you to stick with it long term. Once you ve gone for your first walk, make a plan to gradually increase the time or pace of your walks. Next in our walking series: Staying motivated with your walking plan * Information presented here is not intended to cure, diagnose, prevent or treat any health concerns or condition, nor is it to serve as a substitute professional medical care. massacre
don't forget Starting a successful walking routine is celebrated
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