How to Plan a Fitness Walking Routine
By Steve Silverman
Getting in better shape is a great idea for anyone who leads an active lifestyle. That includes golfers, who may walk as much as 4 1/2 miles in the course of a round of golf. Instead of growing fatigued by the end of an 18-hole round of golf, there are steps to take in order to build your endurance so that walking the golf course does not seem so taxing. Even those who regularly take a cart end up walking between 1 and 2 miles, so improved conditioning is a good idea. Make sure you consult a physician before beginning any exercise routine, including walking. This is especially true for older individuals and those who are looking to get in shape for the first time in many years.
Instructions
Difficulty: Moderate
Stretch out before you start walking for distance. Whether you are going to do a one- or two-mile walk in the neighborhood or on the track in order to condition yourself, or you are preparing to play a round of golf, you need to stretch your legs and your upper body first. Sit on the ground and bend your knees so the bottoms of your feet can touch each other. Stretch your hamstring muscles by leaning forward for five seconds, leaning to the right for five seconds and leaning left for five seconds. Repeat the set and do this stretch again.
Stretch out your core muscles by sitting on an exercise ball and finding your balance point. Do sit-ups on the exercise ball. Lean back as far as you can go while maintaining your balance and then raise your head and neck 12 to 18 inches. Return to the original position. Do this 15 times.
Plot out a 1-mile course in your neighborhood or go to the local running track at your high school or college if it is convenient. Walk briskly and make sure you swing your arms. The more your push yourself during your walk the more calories you will burn and the better it is for training purposes.
Take a bottle of water with you. Not only should you drink water and stay hydrated while you walk, it is best to drink water before you exercise and after as well. If you are walking during the heat of summer, this will ensure you don't become dehydrated. This is also an issue throughout the year but even moreso during the heat of summer.
Change your route every 2 to 3 weeks. If you are the type of person who grows bored with a routine and wants change, go for it. You can increase your distance or you can vary your route. This should keep you interested enough to continue walking at least three times per week.
Tips & Warnings
Stretch out after your finish your walk.
About The Author
Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.
