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Walking

August 3rd 2015 05:39

walking fitness health starting out










Getting Started


There's no easier way to feel better, get in shape, slim down and enjoy the outdoors than walking. And no need to pay gym fees, buy fancy equipment or schlep across town. Here's what you need to know to get started.



Your Walking Fitness Plan


Congratulations on taking the first step! If you have knee pain or osteoarthritis (OA), this walking plan is an easy, rewarding way to stay fit and keep moving.


Getting Started: 15 Min

• Welcome to Your Walking Plan
• Walking Tip 1: Starting Small
• Walking Tip 2: Stretching
• Walking Tip 3: Shoe Sense


Revving Up: 20 Min


• Walking Tip 4: Good Posture
• Walking Tip 5: Buddy System
• Walking Tip 6: Trail or Treadmill


Feeling Good: 25 Min

• Walking Tip 7: New Habits
• Walking Tip 8: Easy Options
• Walking Tip 9: Mood Music


Going Strong: 30 Min

• Walking Tip 10: Quick Bursts
• Walking Tip 11: Mix and Match
• Walking Tip 12: Stepping Up
















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Rev Up Your Walk, Live Longer

August 3rd 2015 01:01
interval training fitness longevity boosts











Rev Up Your Walk, Live Longer



A comfortable daily walk is a good place to start if you want to live younger and longer.


But include a few spurts of power walking, too. This kind of "interval training" can be a great way to boost your exercise capacity -- an emerging marker of longevity.

Build Up Your Steam

In a large study of women, exercise capacity -- a measure of how hard you're able to work out -- was tightly connected with mortality rates. The women who had low exercise capacity were almost twice as likely to die during the study follow-up period, compared with the women who had more exercise power.


Boost Your Grade with Intervals

So how can you increase your exercise capacity? Interval training helps. Just add a few short bouts of more intense exercise to any moderately paced activity. For example, throw some 1- to 2-minute jogging sessions into a long, brisk walk. Or if you're a steady biker, add a block of rapid pedaling here and there. Interval training can help you burn more fat, too.











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