Exercises for Weight Control
Walking (weight bearing)
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.
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:
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
your arms and move at a steady pace. This will also help keep your
fingers from swelling.
comfortable walking shoes with a lot of support. If you walk often, you
may need to buy new shoes every 6 to 8 months.
walking fun. Walk with a friend or pet. Walk in places you enjoy, like a
park or shopping mall.
Source: National Institutes of
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