WALK YOUR WAY TO HEALTH

By

S. Sarkar MD, PhD

Walking is the easiest way to burn off calories, lose weight and be healthier.

Here are a few tips to get you off the couch and into the streets:

1.       Buy a Pedometer. You can get a good one for under $20 and it is worth every penny. Clip it to your waist throughout the day. Try increasing the number of steps you take per day by 500 every week to a goal of 10,000 steps a day. (Alternatively you could download a pedometer app on your smart phone and carry your phone in your pocket all day).

2.       Buy good walking shoes. You want to be comfortable while walking.

3.       If there are hills in your neighborhood, try walking up and down the hill, to burn more calories.

4.       By walking, the average person burns up between 1.5 and 2 calories per minute (depending on body weight, speed, etc.).

5.       Try to walk for 30 minutes, 5 times a week.

6.       Do not carry weights while walking! (You may end up with back, knee or hip problems).

7.       Incorporate more activity into your daily life: take a stroll during breaks at work, take the stairs instead of the elevator (even walking down the stairs is better than taking a ride on an elevator), park far away and walk.

8.       If you lack motivation, get a friend or family member to join you and you can walk together.

9.       On weekends plan special activities: hiking, walking on the beach, etc.