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Part 2: Setting out on Your Walk
1. Hydrate well before you begin walking. Make sure you have consumed at least 8-16 ounces (about .25-.5 liters) of water an hour before you are about to walk. Drink more water if you plan to walk for a longer time. You don't want to become dehydrated while you are exercising, especially under a hot sun.
You may find it convenient to carry a reusable water bottle with you as you walk, so you can stay hydrated throughout your trek.
Some people develop stomach cramps if they drink water right before or while they exercise, so be careful of that. Give your body time to process the water before diving into exercise.
Don't drink so much water that you'll need a bathroom while on a long walk. Alternatively, plan a route that has a public bathroom somewhere along the way.
Gunnar Peterson, Celebrity Personal Trainer
Hydrate well to prepare your muscles for exercise. "Hydration is everything. Think of this: your muscles are 70-plus percent water - how are you not drinking water during a workout?"
2. Pick an easy first walk. Make sure that no matter how far you get from your starting point, you are able to get back there. Walking on an oval track no more than a quarter mile (0.4 km) around should be perfect.
If you feel comfortable in extending the walk past what you initially set, go for it! Walking is less physically taxing than most activities, so don't be afraid to exceed your goals.
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3. Set a time. When you first start walking, decide how many minutes you will walk. Choose a length of time you know you can make. Do not worry about how short that period is. Just keep moving until you reach it. 2-5 minutes each day is a good start. That time will increase from week to week.
Pay no attention to how far you walk. It matters more that you walk for a longer period of time. Faster and farther walks will come with experience.
Improving Your Performance
4. Increase your time. With each walk, increase your walking time by 30 seconds to one minute until you are able to sustain a 10-minute walk. Again, do not fret if you can't go longer than the day before. Set the goal and keep at it, and you will reach it faster than you think. After reaching 10 minutes, your rate of increase may slow, but continue trying to increase your walking time by five minutes each week.
5. Work on speed and difficulty after you are able to walk for 45 minutes each day. Try moving off of the oval and onto the city streets. You will encounter hills and declines, and that will increase the difficulty of your walk.
Continue to find more difficult terrain to work with, eventually working up to hiking up hills and cliffs for the ultimate challenge.
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6. Determine your target and maximum heart rate. You can also purchase a heart rate monitor and wear it during your exercise for increased accuracy and precision. If you are under your target heart rate (THR), you need to increase walking speed for it to be beneficial for your health.
Your body won't burn fat unless you reach your THR for a sustained period of time.
When it comes to walking, weight loss and aerobic health will come through sustained effort, not through increased speed or distance.
7. Try switching things up with interval training. Walk at an increased rate for one to two minutes, then slow back to your normal rate for two minutes. Every day or two, add an interval until you reach your desired total time, including rest periods. As you become more physically fit, reduce your rest periods until they are down to a minute or less.
In this article, I told you about how to walk and exercise simultaneously. I also talked about increasing productivity.
Artemus Vazhui