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A Heart-Healthy Walking Plan
Perhaps the best cardiovascular conditioner for people of all ages and physical conditions is walking. A good pair of walking shoes is the only equipment you'll need to purchase, and you don't have to join a gym, take a class, or buy fancy exercise clothes in order to do it. So, give your heart and your health a boost; take a walk a day, the heart-healthy way.
Buying Your Shoes
Since shoes are your only equipment, it pays to invest in the right kind. Walking shoes should have a snug, well-cushioned heel and firm arch support. Make sure that you have adequate toe room, and that the sole of the shoe is flexible and slip-resistant.
Stepping Out
Before you begin your walk, do some gentle stretches to loosen and warm up tight muscles. Start slowly, about 105 steps per minute; and gradually work up to 114 steps per minute for about 20-30 minutes. Then, begin to lower your pace back to 105 steps per minute as you begin your "cool down." Continue at the slower pace for about five more minutes.
Stepping Up
After a few weeks, you will probably be able to increase your pace. Begin by walking at about 110 steps per minutes for a five-minute period. Gradually work up to about 130 steps per minute. If that pace feels comfortable, continue at the increased pace for 20-30 minutes before returning to your slower "cool down" pace.
Enjoying Yourself
Besides conditioning your heart, your daily walk can be an excellent time to listen to music or language tapes on a portable cassette player. It's also convenient to walk with a friend or loved one and spend some uninterrupted "together" time. Whether you do it alone, or with a companion, walking can be wonderful for your heart and soul!
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