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Get Out There and Walk or Run!
by Jennifer May, M.S., R.D., M.S.

Couch potatoes, hear this: Walking and running are two great ways to get cardio workouts without much more than the right pair of shoes and some comfortable clothes. You can run or walk almost anywhere and anytime. So it's a great way to get started on a regular fitness routine.

If you feel completely out of shape, it might be best to start by walking. Don't try to walk 10K the first day out! Start slowly on an easy route and gradually build up. Walking three to four times a week for 30-45 minutes can help you lose weight, lower blood pressure and cholesterol, reduce stress and give you a sense of well-being.

Walking puts less stress on joints than running. (If you suffer from serious joint stress, it is better to try swimming, which is non-weight bearing.) Find a route that is convenient and easy for you. Most parks and many cities have special walking / running lanes that are fun. Find a walking buddy and make it a social experience. Or make it the quality time you spend with yourself! Either way, walking is great for muscle tone, particularly in the legs. Try swinging your arms for added toning.

Once you build up your stamina, try running. Running gives faster results because it's more vigorous than walking. Again, build up gradually and start by running in ten minute intervals. Some experts recommend walking and running in one-minute intervals to start. It's best to begin a run with short strides and gradually widen them as your legs loosen up. Keep your hands open and use your arms to help you up hills and for added power. Try to keep your body relaxed as you run. Lean forward slightly, breathing from the diaphragm and not the chest.

Wearing the right kinds of clothes and shoes can help you maximize your workout. Dress in layers, if you start out in cooler weather so you can easily unpeel yourself as you warm up. Also get professionally fitted for walking or running shoes in your local sports shop. Improper or ill-fitting shoes put you at higher risk of injury.

Most important, make a decision to start moving today. A sedentary lifestyle is an unhealthy one. It's easy to begin moving. Start with one simple step!

Check out some great walking and running events at:
The Walking Site
The Schedule

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Jennifer May, M.S., R.D., M.S. is the Manager of Nutrition Services for DietWatch.com. Jennifer holds two master's degrees from Indiana University, one in nutrition science and one in exercise physiology. Jennifer has taught nutrition and biology at the university level, and has provided nutrition and fitness counseling and coaching for individuals, medical facilities, health organizations, and schools. She has produced educational materials and has appeared frequently on radio and television.

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