The Benefits of Power Walking
Every hour you spend walking may add 2 hours to your life, research suggests. Brisk walking can help trim your risk of heart disease, stroke , type 2 diabetes , cancer , and depression . It can trim your waist and help you lose weight. To reap the benefits of walking and stay injury-free, try these tips. Wear comfy, well-fitting shoes . They should be lightweight and breathable. Look for thick cushioning in the heel, good support, and flexibility. Replace them after 3 to 6 months. Start with a warm-u p. Stroll at a comfortable pace for 5 to 10 minutes. Then pick it up for the rest of your walk. Set goals . Aim for four to six walks every week. "If you're a beginner, shoot for 20 to 30 minutes. If you're more advanced, take it up to 45- or 60-minute sessions," says Juliet Kaska, a certified personal trainer in Los Angeles. Bump it up an extra 10% each week. Stand tall . Pay attention to your posture. Keep your head up, stomach in, and shoulders relaxed.