Weight Control  Infocenter

Exercises for Weight Control

Walking (weight bearing)

The walking that you do during the day (like doing chores around the house or in the yard) can help you be more fit. But regular, steady walking that makes you breathe heavier can help you to be healthier. It will give your heart and lungs—as well as your leg muscles—a good workout.

If you are not active now, start slowly. Try to walk 5 minutes a day for the first week. Walk 8 minutes the next week. Stay at 8–minute walks until you feel comfortable. Then increase your walks to 11 minutes. Slowly lengthen each walk by 3 minutes—or walk faster.

Tips for walking:

• Stand up straight, lift your rib cage, and look straight ahead (but keep your shoulders relaxed). This will let your spine curve in a natural, healthy position.
  
• Swing your arms and move at a steady pace. This will also help keep your fingers from swelling.
  
• Wear comfortable walking shoes with a lot of support. If you walk often, you may need to buy new shoes every 6 to 8 months.
  
• Make walking fun. Walk with a friend or pet. Walk in places you enjoy, like a park or shopping mall.

Source: National Institutes of Health

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