Walking is a fuss-free sport. It's both free and easy to schedule. And if you do it regularly, it reduces the risk of heart disease and can help you burn fat and lose weight.
Uphill walks work your calf muscles, hamstrings and buttocks. Downhill walks are great for your thighs (quads), and on level ground, your abdominals and lower back get a workout.
Where to Walk
Sports dietitians suggests parking your car farther away from your destination than you need to. Walk to work or to the farthest bus stop or subway station. Take the stairs. Or get off the elevator one floor early and walk that extra flight. Give yourself time to walk. Leave home a half hour earlier or take 10 extra minutes to walk to the store.
How Hard and Long to Walk
As you build your level of fitness, steadily climb to a comfortably challenging pace. You should still be able to hold a conversation even though you're breathing a lot harder. At the end of your session, you should be tired and sweaty but not exhausted. At this workout level your body is successfully burning calories. If you prefer to walk indoors on a treadmill, get your heart pumping by varying the machine's speed and incline.
What to Wear and Bring
The walking step is a rolling motion.
Watch your posture.
Tighten your tummy.
Swing arms naturally.
To walk faster, don't lengthen your stride.