- Wear comfortable shoes.
- Bring water.
- Begin at a gradual pace.
- Roll your weight forward from heel to toe.
- To burn more fat, swing your arms as you go.
- To burn more calories, taker quicker, not longer steps.
- Find a walking partner and challenge each other.
It’s never too late to get up and get moving!
How much do you need to feel healthier? The Dietary Guidelines for Americans say that most adults should be physically active on a moderately intensive level for 30 minutes on most days of the week.
Breaking up the period into 10 or 15 minute segments works fine!
Want a challenge?
- Take walks with a friend.
- Keep track of your walks and bring them to your health care
provider to discuss. Use the walking logs on the following pages.
- Use a pedometer. Join 10,000 Steps, Shape Up America
For moderate-intensity physical activity, a person’s target heart rate should be 50 to 70% of his or her maximum heart rate. Do you want to determine whether your pulse or heart rate is within the target zone during physical activity? It’s simple: you must stop exercising briefly to take your pulse, and count! Learn how to measure your heart rate by talking to a physical fitness coach at your local recreation center, or learn online.