Getting fit: The walking workout, week 1

By Malia Frame

In the first of our four-part fitness programme, find out why walking beats other forms of exercise hands-down for convenience, simplicity and all around benefits

It sounds too good to be true: a natural activity that you can do anytime, anywhere; an exercise that boosts your cardiovascular fitness, helps maintain weight loss and improves your posture. No wonder walking is one of the most popular fitness activities in the UK. Londoners alone spend 81 hours a year walking, and women make 30 per cent of their trips on foot compared to 25 per cent of men’s outings. Besides being a popular pastime, walking has spectacular health benefits. A study led by The National Institute of Health in America found that walking for 30 minutes a day, if combined with a healthy eating plan, could halve the risk of developing Type 2 diabetes.

In addition to the fact that walking may help stave off certain diseases, this type of exercise works the major muscle groups in your legs and bum and will improve your circulation. And as iVillage fitness expert Josh Salzmann points out, because it’s low impact it is also is easy on your joints.

Walking is also a weight bearing activity, which means it helps strengthen your bones and can prevent diseases like osteoporosis. Salzmann adds that, if you engage your abdominal muscles during your walking workout, you will train your body to stay in an upright and aligned position and improve your long-term posture.

A good walking stance is important. Salzmann suggests you pull your tummy button in
towards the spine, keeping your neck long and your chin slightly down so your back
remains straight. Hold your arms at a 90-degree angle and gently pump them back and
forth with each step. As you walk, make sure you gently place your heel on the ground,
then roll forward onto your toes, instead of pounding or trudging with every step.
Open up your stride and look ahead. If you wear a Walkman, keep the volume low so
you can hear traffic and other people approaching you.