Walking Tips

WALK TIPS

WHY WALK?

  • Physical wellness- nutrition conditioning with whole body benefits 
  • Health benefits- decreased risk of cancer, high blood pressure, diabetes 
  • Cost effective- not a lot of equipment required 
  • Environmentally friendly- no air pollution 
  • Easy to do- doesn't require a lot of skill 
  • Available and accessible- you can walk at any time, any place
  • Mental benefits- better mood, decreased risk of depression

GETTING STARTED  

  • A good pair of shoes 
  • A pedometer or WalkPittsburgh App 
  • A stop watch so you can walk a measured mile and determine your pace per mile

IT’S ALL ABOUT THE TECHNIQUE

  • Swing your arms, up and down, NOT side to side-to be a faster, more efficient walker- AND get upper body benefits
  • Roll through your foot- heel strikes the ground first, and then roll to toe
WALKING WORKOUTS 
  • Brisk walk- steady pace, moderate intensity-walking 3-4 miles per hour S
  • Speed walk- add fast walking ( 3.8-5 miles per hour) to your brisk walk 
  • Challenge walk- walk as fast as you can for 10-15 minutes