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Lighten Up Onslow


Walking is a great way to begin getting into shape. In most cases, it’s free and it can be done almost anywhere.

Let’s get started!

How to begin a walking program:

When you’re new to walking, start out slow. It doesn't matter how far or how fast you walk. Instead, concentrate on building up your time, start with little increments of 5-10 minutes at a time and at a comfortable pace. You can build speed and distance overtime.

Always warm up first.

Start by walking at a slow pace to make sure you warm up your muscles slowly.

Wear the right footwear.

It’s important to wear the right walking shoes. You might want to be fitted for your walking shoe at your local fitness store.

Gradually build up your walking program.

Start out walking for a least 3 days per week. Then as you build up your stamina, add on additional days and longer lengths of walking time. Walking is a great low-impact way to exercise that for most people, it can be done every day. But, exercise experts recommend that it is good to give yourself at least one day off each week.

Work your way up to walking for at least 30 minutes a day.

The longer you walk, the more fat and calories you will burn. So, if losing weight is your motive, build up to 30 – 60 minutes a day. But, remember that you can break up your daily walks into smaller increments of time. It all adds up at the end of the day and helps to get you fit and feeling healthy!

Build up your walking pace over time.

Walking in your target heart rate range will increase weight-loss and has greater fitness benefits. Click here to calculate your target heart rate.

Walking can be done by almost everyone and it is a healthy way to get in shape, lose or maintain your weight and get healthier!
The content of Healthy In Onslow, Onslow Memorial Hospital and its affiliates, is not a substitute for medical advice.  We encourage you to please consult your primary care provider  before beginning any exercise program or nutrition plan,  especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication.  We do not endorse the use of any specific product, service or business, including but not limited to supplements, meal replacement products, diet plans, exercise equipment, health and fitness businesses, etc.  The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment.


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