Both of the guys say that they're already in pretty good shape...but, since they're reliant on the legs they're attached to, they recommend that you follow a few guidlines before putting your best foot forward:
- It's always a good idea to have a comprehensive medical examination by your physician before you begin any exercise program.
- If possible, schedule a physical fitness evaluation at the start of your program so you will know your present capabilities and can chart your progress.
- Before you begin each activity, do a series of gentle stretching exercises to loosen your muscles and warm up your body.
- Aim for a pace of three to three and one-half miles per hour - and time yourself. Tall people, because they have longer strides, must walk slightly faster than shorter individuals to attain the same health benefit.
- Be sure to drink plenty of water to keep your energy level up. In warm weather, drink at least one 8-ounce cup every 30 minutes.
- Fast walking works primarily the buttock muscles, while walking on an incline puts more emphasis on the quadriceps, the muscles that lift your legs.
- Hills and steps add extra intensity to walking and boost the benefits to your heart and lungs.
- Interval walking (alternating several minutes of fast walking with walking at your normal pace) adds variety and increases fitness.
- To increase your aerobic workout (and burn more calories) wear a backpack weighing at least five to ten pounds, or carry small hand weights. To increase your leg workout, attach one and one-half or two-pound weights to your ankles.
- Walk with a friend!
Many people make a commitment to increase their physical activity, then burn themselves out early by trying to do too much too quickly. The most important thing is to be consistent and to let your body be your guide. Pat and Charlie often make reference to their "dogs being tired" until they get some regular exercise. They'll build stamina as you build stamina. You've probably heard this line before: "As the feet go, so goes the rest of the body." Take the boys out for a walk and exercise their dogs!
