How To Get The Most From Your Walk

Few exercises can beat walking in terms of comfort, convenience and cost. Walking is gentler on muscles and joints than running and other aerobic exercises, you can do it virtually anywhere and it requires only a minimal investment in a comfortable pair of shoes.

But while walking is as natural as breathing, there is a certain method to it if you want to reap the full health benefits. Here's how to get the most from your walk:

Stretch. Tight muscles are open invitations to cramps and strains that wreck your walk. Before you exercise, stretch all your muscles, not just your legs, to prime them for fitness. And stretch again after your workout to prevent post-workout cramps.

Walk with good posture. If you want to burn fat and calories, build muscles and boost your health, put some pep in your step. But mind your posture, or else you'll risk fatigue, back strain and injuries. Experts say keep your head straight, eyes focused forward and shoulders relaxed, not slumped forward or raised shrug-like. Walk naturally, but take a full stride, letting your foot gently roll forward: heel-toe, heel-toe. And walk with purpose, as if you need to get somewhere, building a rhythm as you move. To speed up, take smaller, but more frequent steps rather than lengthening your stride to keep from hurting knees. Keep your fists closed, but loose, and pump your arms for momentum.

Breathe! We have a natural tendency to hold our breath during exercise. Bad idea. Oxygen is energy and our muscles need it to work, especially during exercise. Keep the oxygen flowing by inhaling through the nose, exhaling through the mouth, but don't force your breathing. Remember to exercise at a level where it's slightly difficult to talk, not impossible.

Stay hydrated. You normally need to drink about 64 ounces of water a day. But if you're physically active, especially in warm weather, you need even more to prevent dehydration, which, if left untreated, can cause your body temperature to rocket to dangerous levels and trigger fatal heart disturbances. To stay hydrated, experts say drink 8 to 16 ounces (one to two glasses) at least an hour before you exercise, and about 4 to 8 ounces every 15 minutes during exercise. Carry a water bottle or pause for a fountain break, and know the warning signs of dehydration: thirst, fatigue, dizziness, cramps and nausea.

Wear comfortable shoes.You won't walk very far if your feet are on fire. Athletic shoes specially designed for walking are ideal, but a pair of well cushioned, flat soles with good arch and heel support will work in a pinch.

Go one step at a time. The spirit may be willing to walk a mile, but the body may not make it past a block. Know your limits. Ten minutes may be all you can muster at first, especially if you've been sedentary for a long time. Endurance and speed will come with time.