Walking is one of the easiest ways to get the exercise you need. You can add walking to your daily routine in so many ways, like taking the stairs instead of the elevator or parking further from the door where you work. You can walk anywhere since you don't need any special equipment except walking shoes. And you don't have to set aside a big part of your day to achieve real results. You can walk in small amounts of time throughout the day that add up at the end of the day.
Getting Started
- Talk to your doctor to make sure it's okay for you to start a walking program. Your physician may also be able to help you with setting your short-term and long-term walking goals.
- Set a short-term goal of maybe five to ten minutes of walking each day.
- Once walking has become part of your daily routine, you can set a long-term goal such as walking 10,000 steps each day.
- Get a pedometer to help track your steps. You may be surprised at the number of steps you take just doing errands or chores around your home.
- Stay motivated by varying your walking routine or by walking with a partner.
- Plan your walking routes to make sure they are well lighted and safe. You may also want to plan on taking your cell phone in case of emergencies.
Why Walk For Wellness?
Walking is a form of aerobic exercise that increases your heart rate for an extended period of time. This helps to strengthen your heart, lungs and muscles. Aerobic exercise can also help you lower your blood pressure and maintain a healthy weight. Keep in mind that to get the benefits of walking, you need to walk briskly enough to increase your heart rate and breathing, but not so fast that you can't talk.
Walking can also help improve your mood and increase your energy level. It also keeps your bones healthy since it is a weight-bearing exercise. This means that walking works your bones and muscles against gravity. Weight-bearing exercise is important in reducing your risk of osteoporosis and broken bones. Finally, walking can help you lose weight by burning calories.
WalkingWorks®
WalkingWorks can help you start to walk for wellness. It is a Blue Cross and Blue Shield Association program that encourages you to incorporate walking into your every day routine. The WalkingWorks program was developed in conjunction with the President's Council on Physical Fitness and Sports to help you walk your way to better health through online tools and resources that encourage you to set and achieve personal wellness goals.
The first step is to go to WalkingWorks on our web site and request your pedometer. Next, be sure to sign up for the online Participant Guide. The Participant Guide will help you keep track of your weekly and monthly progress toward meeting your fitness goals. It also includes information about the benefits of walking and how to make walking more fun.
You can request a pedometer for each person covered by your Service Benefit Plan coverage, so you can turn walking into a family event.