Walking is the easiest, safest and least expensive form of |exercise|. Almost everyone can benefit from brisk walking at speeds of 3 1/2 to 4 1/2 miles an hour, which will produce cardiovascular benefits. Older people, cardiac patients or people recovering from an illness can still reap benefits from slower walking, about 2 miles an hour. Walking is a very positive move towards a lifelong program of |exercise|.
If you're just starting a walking program, start slowly. Begin with mile-long walks at a pace of 3 miles per hour five times a week. Gradually increase the distance to 3 miles and the speed to 4 miles per hour over the next month. If you can't walk at that speed, walk a little farther. Begin to look for opportunities to walk during your normal day...park your car farther away from the store or office; get off the bus one or two stops earlier. If you walk briskly, you can get nearly the same aerobic benefits provided by running.
Running or jogging has become the aerobic sport. It's one of the easiest and least expensive |exercise| activities. People of any age can run almost anywhere, and the only cost is a good pair of well-fitting running shoes. To get the best benefit, run at a moderate pace for 30 minutes. Running four times a week is sufficient for building and maintaining aerobic fitness.
A beginning runner should start by walking at a brisk pace nonstop for 30-45 minutes three days a week. As you build endurance, run a little, walk awhile, etc., until you're running continuously for 30 minutes. Build up time and endurance to 45 minutes four times a week. Before starting, though, remember to warm up by walking briskly and jogging slowly for 10-15 minutes, then stretch. Also, stopping properly is important to prevent |fainting|. Gradually slow down the pace and then walk for 10-15 minutes to cool down.
