Walking is the easiest way to exercise to an aerobic level, simply because we all walk anyway, and have been doing so since we were about a year old. It’s just that in the meantime many of us have adopted a more passive lifestyle and are unfit and out of condition. So if we are to avoid the injury/quit syndrome, we need to make sure that we begin slowly, at a level we find comfortable and can gradually improve on.
One way to do this is to assess our level of fitness using the following Three Step Plan. If your lifestyle has been passive for some time and you are completely unfit, then beginning with Level 1 will ease you into a regular walking routine. If you are moderately fit and exercise a little already, then you might prefer to begin with Level 2. If, on the other hand, you are fit and do regular aerobic exercise, then you might want to go straight to Level 3 – the 30 day Walkout.
| Level 1 | completely unfit; mainly sedentary occupation and lifestyle; no regular exercise for several years; would get out of breath walking up a gentle gradient or running for a bus |
| Level 2 | moderately fit, such as a casual walker, cyclist or swimmer; lifestyle involving standing or movement; not used to exercising at an aerobic level demanding vigorous exertion several times a week |
| Level 3 | fit, energetic and focused; lifestyle and job requires a lot of movement and activity; exercising regularly – 3 to 4 times a week using aerobic exercise such as fitness walking, jogging, cycling or swimming |
Level One: The 10 Minute Walkout
Whether you’re young or old, walking is an easy and safe way to get fit and stay fit. But it’s still important to start slowly. Level 1 gets you started and gradually builds up to a regular, habit-forming walking routine over 7 days. At this level, the only thing that matters is the time you put in, not distance or speed. So let’s step it out.
Your goal should be a 10 minute walk. Simply step out of your own front door and walk for five minutes along a familiar route at your normal walking pace. Then turn around and come home. It’s that simple. As you walk, it’s a good idea to take note of one or two posture pointers to help you stay focused and ensure your body alignment is in good shape. Keep your head level, chin parallel to the ground, your eyes looking straight ahead (not down), and relax your shoulders, keeping them back and down.
Easy – wasn’t it? Well that was one of the most important decisions you will ever make. You can pat yourself on the back. You’re already a winner! You’ve finished your first 10 Minute Walkout and you should be feeling energised and motivated to continue building up a habit that will help you to get fit and keep healthy for the rest of your life.
Don’t undervalue your 10 Minute Walkout – don’t think that 10 minutes isn’t enough to begin with. It is. That 10 Minute Walkout will have given you a well deserved workout. You will have been using the large muscle groups in your legs and arms and you will have elevated your heart rate sufficiently to give you an increased feeling of well being. A real workout! And you will be creating that new exercise habit that you will be able to keep up for the rest of your life.
But remember – take it easy at this stage. If you have been inactive for some time, then you are setting out to regain some of the body suppleness and stamina that you have lost over the years of inactivity. So you need to be gentle with your body. If you treat your body gently at this stage and walk within your own fitness ability then you will find it easy to build up a fitness routine that you can keep up for the rest of your life. If you are walking with others you should be able to talk easily without getting out of breath and at the end of your walk you should feel refreshed, not tired and sore.
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