Walking

Walking is arguably the easiest way to be physically active. It's inexpensive and can be done almost anywhere, any time. And the benefits of walking are numerous: It can increase energy and stamina, tone muscles, strengthen bones, and increase the number of calories you burn. Walking can also lower people's risk of developing health problems, such as high blood pressure, heart disease, high cholesterol, and type 2 diabetes. Experts recommend 150 minutes per week of moderate exercise. Stretch gently after you warm up your muscles and again after you cool down. Wearing proper shoes is important, as is walking with correct form: You should walk with your chin up, shoulder back, and toes pointed forward. Let your heel touch the ground first and then roll your weight forward. Let your arms swing naturally. Start slowly at first and gradually build up speed and distance over several weeks. (Consult your physician before beginning any exercise program or if you experience any symptoms, such as dizziness, fainting, or pains in your chest.)

Reviewed by Susan Weiner, RD, MS, CDE, CDN. 05/12