simply varying the pace to make it harder or easier. You don’t need fancy equipment, and you can fit it into your everyday life with ease. Here’s how to boost your overall fitness by simply walking
Six-week walking programme: before you start
Basics
- A good pair of training shoes from a sports shop are best, but comfortable shoes, properly laced, will do the job.
- Wear comfortable, breathable clothing.
- If you’ve not exercised in a while, consult your doctor before starting any new exercise programme.
Posture and technique
However fast you walk, you need to try to maintain good posture.
Work through this check list, starting from your feet up, to get your posture right before you start.
- Walk with your feet hip-width apart and parallel, landing on your heels and coming squarely off your toes so that your feet don’t roll in (pronate) or roll out (supinate).
- Keep your knees in line with your toes so they don’t turn in or out and your hips should be square to the front.
- Lightly pull in your tummy to help support your back. – Roll your shoulders down away from your ears to open your chest. This makes it easier to get full deep breaths.
- Look straight ahead, your chin parallel to the ground and your neck in line with the rest of your spine so that your ears are in line with your shoulders.
- Stand tall by imagining a cord running through the centre of your body and coming out of the top of your head that pulls you upwards.
- Keep breathing evenly and deeply throughout and make sure you are well hydrated by drinking water before, during and after your walk. Drink more if it’s a hot day.