Walking

WALKING

Your walking programme should begin with five minutes of slow walking (2 mph / 3.2kmph) as a warm up and end with five minutes slow walking as a cool down. The period between the warm up and cool down session is utilized for brisk walking (4-5 mph / 6.4kmph – 8kmph).

If you are freshly starting an exercise programme you can slowly increase your brisk walking duration according to the table given below :

Number of weeks Duration of brisk walking (minutes) Duration of Warm up + Cool Down (minutes) Total Walking Duration (minutes)
1 5 5+5 15
2 7 5+5 17
3 9 5+5 19
4 11 5+5 21
5 13 5+5 23
6 15 5+5 25
7 18 5+5 28
8 20 5+5 30
9 23 5+5 33
10 26 5+5 36
11 28 5+5 38
12 30 5+5 40
13 33 5+5 43
14 36 5+5 46
15 40 5+5 50
16 45 5+5 55

Posture

  • Walk straight without arching your back. Do not lean forward or backward as leaning strains your back muscles.
  • To avoid excess strain on neck and back, walk with your chin up parallel to the ground.

Walking shoes

The right selection of shoes are very important while walking :

  • Your walking shoes should be flat and comfortably fitting with enough room to let your feet expand while walking. They should be preferably half a size larger than your normal dress shoe.
  • Flexible sport shoes with proper ventilation and a good padded sole should be preferred for walking.