Personalize Your Walking Workout

Walking is a good way to get exercise, and 30 minutes of daily brisk walking can help reduce your risk for chronic diseases, as well as help with weight control and improve cardiovascular fitness.

The following guidelines are effective ways to help you reach your cardiovascular goals, whether you're walking for health, to lose weight or get fit -- or a combination of all three. Besides walking, though, your fitness program should also include exercises to boost strength and flexibility.

Be sure to check with your doctor before beginning any exercise program.

The basics

Here are some basic tips from the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) on walking:

• Walk in a safe area, and find someone to walk with.

• Wear shoes with thick, flexible soles to cushion your feet.

• Wear clothing that is loose-fitting so it does not restrict your movement. Clothing in summer should allow perspiration to evaporate.

• In winter, wear several layers of light clothing and a knit cap for extra warmth. In summer, use a baseball cap or visor.

• Do a light warm-up before and stretching after you walk.

• Break your walk into three parts: Walk slowly for 5 minutes. Increase your speed for 5 minutes, then walk slowly again for 5 minutes.

Proper form

To walk correctly, follow these suggestions from the NIDDK:

• Walk with your chin up and your shoulders held slightly back.

• Walk so that the heel of your foot touches the ground first. Roll your weight forward.

• Walk with your toes pointed forward.

• Pay attention to pace

No matter what your goals, knowing how fast you're walking is important. For basic health benefits for most healthy adults, a pace of 120 steps per minute (3 mph) is good. If you are able, aim for 135 steps per minute (4 mph).

To estimate, simply count your steps for 20 seconds as you walk, then multiply by three for a per-minute step rate.

To find out how vigorous you are walking, try this test from the Centers for Disease Control and Prevention (CDC). At a light intensity level, you should be able to sing while doing the activity. At a moderate level of intensity, you should be able to carry on a conversation. At a vigorous level of intensity, you would be too winded or out of breath to converse.

You can also check your pace by checking your heart rate. If you are exercising at a moderate level of intensity, your heart rate should be 50 to 70 percent of your maximum heart rate. To find your maximum heart rate, subtract your age from 220. Vigorous exercise is at 70 to 85 percent of the maximum heart rate.

To check your heart rate, stop exercising briefly. Place the tips of the index and middle fingers over the artery in your wrist and press lightly, the CDC says. Do not use your thumb. Take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving. Count your pulse for 10 seconds and multiply by six to get the per-minute rate.

Be careful in the heat

If the weather is extremely hot and humid, don't exercise. Avoid exercising within two hours of eating. Both heat and digestion make heavy demands on the circulatory system.

Keep a log

Noting your daily activity is a great motivator, especially when you see those miles or steps (if you have a pedometer) start to build up. Shoot for 10,000 steps a day.