First Steps Into Daily Walking Routine | Liya Cetiner | Skillshare

First Steps Into Daily Walking Routine

Liya Cetiner, NLP, Life & Business Coach

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9 Lessons (34m)
    • 1. Introduction to the Course

    • 2. The Benefits of Walking

    • 3. Walking While Pregnant

    • 4. Getting the Right Shoes

    • 5. Other Necessary Equipment

    • 6. For Your Safety

    • 7. Tracking Your Progress

    • 8. Power Walking

    • 9. In Conclusion


About This Class

Beginner's Guide to Starting A Walking Routine

Physical activity does not have to be vigorous or done for long periods in order to improve your health.

A recent study of inactive women found that even a low level of exercise – around 75 minutes per week – improved their fitness levels significantly, when compared to a non-exercising group.

Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace.

You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise.

Walking is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time.

So, I hope you're excited to learn how to start your walking routine.

Hit the enroll button and let's get started!


1. Introduction to the Course: There are so many reasons, working is good for you. It's virtually impossible to talk about all of them in this course. So think of this as a mini primal before we get into the Y off things. Here are some fun and interesting facts about working Every step you take uses up to 200 muscles. The average person walks the equivalent distance off five Quatorze in his or her lifetime. Believe it or not, it's better to swing your arms when you walk. Why, when you don't it increases the effect of walking up to 12% under certain circumstances. When you walk, the pressure you put on your feet exceeds your total body weight. If you're on the's, pressure can be up to three or four times your weight. Want to burn more calories? DR. Walking Sideways It actually gets read off 78% more off the little topics. Working up you increases cardiovascular fitness and muscle tone. It takes approximately one hour and 43 minutes to walk off. 540 calories, which happens to be the calorie count off a Big Mac. If your meal included a super size Coke and French fries. You need to walk seven hours to burn the calories. If you're trying to improve your health, experts suggest walking 6000 steps per day is good. If you're trying to lose weight, walk a total of 10,000 steps to get the job done. Some people get exercise of I working even when they don't want to. Sleepwalking, also known as some number realism, effects approximately 18% off the world's population. The term walk comes from the old English word welcome, which means to roll. Now it's time to cover some of the many reasons walking is good for you and an excellent way to keep feet. One of the greatest things about working is the fact that you benefit from it, no matter how much or how little. You walk off course, the more you work, the better. But every little step helps 2. The Benefits of Walking: the benefits off. Working. Working every day is one off the easiest and healthiest things you can do for your body. It cause nothing to take a walk, right? You can do it anyway during any season on in any weather. Not only do you reap the benefits of being outdoors, taking in fresh air and sunshine if you choose to walk outdoors, but the benefits of working in any location are far and wide, so this'll include heart. Health. Studies show that working regularly lowers your risk off both heart disease and stroke walking gets your heart rate up and causes your body to burn calories. This, in turn, lowers your cholesterol level. According to the stroke association. Walking for half an hour every day helps to keep your blood pressure in check and reduces your risk of stroke by up to 27%. Working gives your circulation a boost and help to increase the levels off oxygen in your blood. These actually leads to feeling more energetic after a short, brisk walk. Working isn't going to build the muscle as effectively as other more strenuous exercises. However, a working routine does help you burn fat and build some muscle, especially in the legs. Working gives your calves and your thighs quite a workout. It also helps you glutes compared to more high impact exercises such as running. Walking is also very gentle on people with arthritis. It's relatively easy to choose a wrote head outside and give your muscles they work out. They need next weight close. Well, actually, walking isn't the best way to lose weight, but it certainly helps. Remember to lose £1 per week. Consider eliminating roughly 500 calories from your diet each day. Working is actually off more importance after you lose. Great studies indicate the people who are most successful keeping weight off are those who participate in frequent physical activities. One of the most important things to remember is balance over doing. Any form of exercise is dangerous, so start slow and gradually build up to a longer gentleman. After 30 minutes off walking it about two m p. H. You'll have burned around 75 calories. If you manage to get your speed up to around three AM ph. The number goes up to approximately 100 calories, while a single hour off working may not burn an impressive amount of calories around as much as, say, a glass off chocolate milk would give you these numbers. Add up when you include walking into your routine, then it improves the immune system. According to some studies, working regularly benefits your immune system. Exercise, such as walking, causes our body to produce increased level off several types of critical immune cells. Exposure to the sun also boosts our levels off vitamin D, which improves the performance off our immune systems as well as bone health. Then it's a brain rooster. While you may not think it's true, working is also good for your brain. Working has been shown to have multiple cognitive benefits, including improved cognitive control, improved academic performance and a boost off creativity in young people. These boost in creativity is especially permanent when young people work outdoors as exposure to in natural setting is thought to stimulate creativity. Seniors who worked regularly are also shown to have improved memory function. The father, an elderly person, can walk in a six minute span of time, the better they tend to perform on memory and logic tests. Studies also show that elderly people who walk over six months a week unless likely to experience brain shrinkage on dementia As the years go by. Not only is working good for your brain, it's also good for your mood. Studies show that even moderate exercise, such as brisk Walk, causes our body to release endorphins, the neurotransmitter found in our brains that causes us to feel happiness. And if area working regularly can stave off the negative effects off anxiety or stress, establishing and shrinking to a walking routine also gives you a sense offsetting on completing goals, which can raise your self esteem and leave your feeling more confident in yourself. What better reason toe walk in a relaxing or a natural environment? Right? Another reason walking is great for your mood is it gives you time to think. Working doesn't take that much effort. So while we do it, we can pull the other areas of our life. This gives you a chance to work through your problems in a relatively quiet and safe environment. After starting and working routine, you may find that you have your best ideas while working around your neighborhood or down a trail through the forest. For some, working is even similar to meditation. The simple, repetitive activity allows you to get out off your anxiety while allowing your mind to June out 3. Walking While Pregnant: working well pregnant. More and more moms to be are realizing and taking advantage off the benefits off walking while pregnant. If you're expecting and have yet to take up working now, it's the perfect time to do so. Here are a few reasons why walking lowers the risk of pre eclampsia, since it helps to reduce your cholesterol level in a somewhat roundabout way on helps maintain your weight. Your chances off dealing with high blood pressure are much lower. It lowers to his confidence station of diabetes again because working helps you maintain your weight. When pregnant, you have much less a chance off getting this temporary form off diabetes. Your chances off having a healthy baby are higher when you stay at the optimum pregnancy weight. It typically means your baby is also maintaining a healthy weight. If you're worried about delivering a heavy baby, you might consider working to reduce the chances off. Wait being a delivery related issue because working strengthens your muscles and increases your flexibility. Woman who work during pregnancy typically have an easier time with childbirth. This can mean less pain in a much faster delivery time. Almost everyone knows that pregnancy causes at least some level off stress. So for some woman, this level is much higher than others. In addition, hormones cause moods to go from extreme happiness one minute to downright depression in the next, As mentioned earlier When you walk, your body releases endorphins. Endorphins are magical, in a sense, because they make you feel good. So even if your schedule only allows infrequent works when pregnant, take advantage off each and everyone off them, taking the steps instead off the elevator, grocery shopping tryingto walk just a little more at work or getting off the bus one stop earlier are always to add extra walking routine to your daily routine. There are a couple off special safety precautions to keep in mind. As a pregnant worker. Don't let your body get to overheat it. Doing so can sometimes lead to premature labor. If it's warm outside, consider walking in the more. In addition, because of your large belly, your center of gravity has shifted. Right. Because of this, you should consider working with extra caution, perhaps with someone around. When you're pregnant, you probably don't want to go into power Walking Moat will talk about power working in our next lessons, unless walking was part off your daily routine before you got pregnant. Never walk too fast. It's best to walk at a comfortable pace. Also, try to remember to take a few sips off water every five minutes or so. Why? Because you don't want to get dehydrated as it's bad for you and the baby. 4. Getting the Right Shoes: getting that I choose when it comes to working shoes, No single Pierre is going to be a good feet for everybody. The most important thing to keep in mind is comfort. Make sure that working right in your shoes feels comfortable and that the shoes fit properly. Try to leave about one health inch between the tip of your toes and the ends off the shoe. Here are a few things to keep in mind as you select your hiking footwear. Try to find a shoe that is both lightweight and breathable. Thicker. Have your shoes will be less comfortable, both toe walk in and to wear for an extended period of time. Having a supportive heel is much better than a thick one issue with a thicker, he'll causes your food to slump down all at once. Rather than roll naturally. Make sure that you find issue with their soul that bends easily at the bull of the food. Your food needs to be able to lead with your heel, then roll to the ball of your foot. I think so will always get in the way off this. Go shopping for your new shoes in the evening why, After walking around all day your feet, maybe it's little swollen. You want to be sure your shoes feet comfortably after being on your feet all day on. This is the best way to do it. Also, make sure you aren't in a rush when deciding on working shoes. You really need to take the time to walk around the store to get an initial fuel for the feet. After you pick out your new shoes, wear them around the house for a few days to break them in. The last thing you want to do is limp home the first time you officially go walking in them this way. If anything about the shoes doesn't agree with you, you'll be able to take them back before they get all scuffed up outside. If you can keep track off the number of miles that you walk while wearing your shoes. As a general guideline, it may be best to replace them every 250 to 500 miles off course. If they become damaged or worn out before then, be sure to replace them rather than wear them while damaged 5. Other Necessary Equipment: other necessary equipment, which is clothing. Hi there. And welcome back today. Let's consider also necessary equipment. On first and foremost, we start with clothing when it comes to working outdoors. The best clothes to wear various, depending on the location and climate. It's generally best avoid dark colors because they absorbed the heat off sunlight. If you'll be walking near a road or street, consider wearing a reflective vest or patches to ensure that drivers off passing cars will see you when it gets dark. While cotton is a very common material, it may not be the best choice for hiking clothes. When cotton gets wet, it becomes a poor into later, and it's not good at topping body heat. This means you feel much colder and face a higher risk off hypothermia. Instead, try to find clothing made off wool or synthetic materials. Don't forget to look for the right socks when you put your hiking outfit together. Socks that are made for hiking turned to provide more kirsch inning than typical cult in tube socks. They also tend to breathe better, which cuts down on sweat and leaves you more comfortable during long walks. Waterproof clothing even when the weather is nice, it's a good idea to wear a waterproof wind proof jacket. You never know when conditions are going to take a turn, and a good wind breaker goes a long way toward keeping you dry and comfortable. If rain is a possibility on the day of your hike, you might also consider carrying a rain poncho during wet weather. Wearing hiking pants is a good way to keep your legs dry when you walk. These pants tend to be more durable than slacks or jeans, as well as more water resistant hiking or rain pants. Protect you from rain puddles and any other man or brush you may encounter on your favorite nature trail wedding thermal called where they can make a long hike, much less pleasurable. The best way to keep warm during a hike is to wear insulated or thermal clothing that keeps your body heat in and the cold out. A wool sweater is a good choice because it is well insulated and more water resistant than a court in shirt. In particularly cold weather. Thermal underway is grateful, staying warm, although harder to take off then and sweater should the where they take a turn for the better. Next, let's talk about backpacks and backs. Whether you're hiking down trails or through an urban setting, you need something to carry all your gear in. If you don't plan to take much with you, a smaller belt points off. Messenger bank will usually do the trick, but if you're planning a longer hike, it's best to carry a backpack. While a school style group back holds plant off supplies. A hiking back is the recommended choice. Among other things, it's designed to his better storage capabilities and added comfort in mind. Even if your back doesn't seem too heavy at first, carrying it for prolonged periods can really wear out your back, arms and shoulders. If you're walking with a heavy load, make sure you take frequent breaks to give your shoulders arrest. If you're carrying a messenger back, that only goes over one shoulder. Switch sides frequently so that both sides off your body share the burden. Next GPS and navigation. In this day and age, many people already carry a GPS with them at all times, even a basic navigation up. Such a Google maps can be indispensable, both walking around the neighborhood and through the woods, provided your cellphone has service. Determining the best path are to your destination can be as simple as a single top. However, for roads that take you deep into nature, it may be best to travel with an actual GPS. A device designed for hiking typically has a much longer battery life than most smartphones , especially if you use your phone to play music on the trail. Not only can a smartphone act as a guide with the proper GPS up, many other abs also offer other useful services to hikers. Map. My walk serves as a GPS calorie counter and wrote plan all in one, so you can also use your smartphone for that. In addition to tracking your progress on each walk, not my walk stores data from hikes you've taken in the past in order to let you see a clear picture off, your fitness progressed off. Course not. My walk isn't Onley up out there. That's useful to fitness junkies that accomplice speedometer ups available as a free download mania off reach, offer unique designs or features. And finally, let's talk about food and drink whenever you go out for work. Be sure to bring plenty of water with you. If you don't stay hydrated, you can end up suffering from the effects off fatigue or even heat exhaustion while any water bottle will do. There is a variety of bottles designed with hiking in mind that a durable and lightweight. If you're planning a trip that's going to last more than a day, it's probably a good idea to pack a water filter or water purification tablets to as far as food goes. You want to pack non perishables that won't weigh you down. This is especially true was longer working excursions. Experienced hikers recommend eating lots of carbohydrates and proteins, which provide first energy and keeps muscles healthy. The hydrated foods are ideal because they are easier to carry. Many walkers dehydrate and packaged their own trail snacks at home. It's a much cheaper alternative to store board prints. It also greatly reduces packaging ways. Remember what you bring along with. You can very greatly from one work to the next. If you're taking a walk through your neighborhood, you won't need much more than a good pair of shoes and a bottle of water. But it doesn't hurt to think about the addition off walking related accessories. Choose from a variety of different fitness tools to help you get the most out of your working workout. For example, we and resistance bands are popular choices. Both are user friendly and won't break the bank. 6. For Your Safety: Hi. Welcome back, guys. Today we'll talk about your safety. If you live in an urban or suburban area, your best bet for a free hiking road is likely to be the site. Walk or shoulder along the streets of your town. It's crucial when walking the A traffic to all this. Be aware off your surroundings. If there is a site walk available along your road, make it your first choice on Lee. Walk along the shoulder off the road when there is no other alternative. If you must travel along the shoulder, make sure you walk facing the traffic. That way, you can see cars approaching you and have time to react. Should any off the drivers not be paying attention. Make sure you apply sunscreen before you set out on your journey on. Bring extra along in case you need to reapply it. It doesn't take long for sunburn to develop. You'll definitely regret it the next day. If it does, believe it or not, even on a cloudy day, as much as 80% off the sun's UV radiation makes it through our atmosphere. That being said, look for a sport sunscreen or a T least one that's sweat resistant. Pay close attention to how often the label indicates you need to apply the product and follow the instructions to a tee. Staging or biting insects are a common problem along the trails, especially in the seasons that bring on great hiking weather. The best way to keep the bags at bay is to use insect repellent, whether it's an IRA so spray or lotion, it's important to bring along enough insects repellent for everybody, especially if you're still be hiking a dusk. And finally, let's talk about texting dangers. Years ago, before the age of texting, walking wasn't quite as dangerous. Today, thousands of pedestrians are treated in local emergency rooms as a result off texting at the wrong time. What's more disturbing is the fact that these numbers might even be higher. Why? Because many people are too embarrassed to admit they fell, injured themselves in some other manner while texting and walking. Using your phone while you walk is more distracting than you might think. You're doing something else looking at something else or your mind is somewhere else. Think of it as three Strikes Against You. A recent study conducted by Stony Brook University indicates that an individual using a phone and walking at the same time is 61% more likely to veer off course. Yes, you read that right, hoping 61% in a separate university at Buffalo. Study data supports the fact that more pedestrians are injured per mile using cell phone are than riding in vehicles. When you think about it, those facts are really quite frightening. So make a concerted effort to ignore your cellphone when walking. Take it with you in the event, often emergency. But as a rule, you will be much safer if you just enjoy your surroundings and just say no to texting. You can always take up where you left off once you return home, right. One last word of caution. The longer your proposed walking or hiking road, the more effort you probably want to put into the planning stages. So don't forget about the planning your oats 7. Tracking Your Progress: tracking your progress When you're walking for the sake of fitness, it's important to keep track off when and how far you work. If you don't keep track of your progress, can be difficult to plan out an effective working schedule for the future. One off The best tools you can use to keep track of your walks is a walking journal or a calendar or a working tracker with either or even both off this. You can easily take note off how far you work every day. Another used for working tool is a predominate ER, which keeps track of how many steps you take. This lets you keep a more accurate measure off, how much you work out, then tracking the time or distance that walk. There are a white right off speedometers available on the market, as well as ups that let your smartphone track your steps. One off these APS is called Pacer. With Pacer. You can get view and truck steps from your smartphone. Get your step data where and when you need it. So how to stick to your walking routine? Once you start following the routine you've established, it can be easy to slack off if you're not careful. If you let yourself sleep or decide to take it easy for a day, it can eventually lead to you dropping the working routine altogether. Here, a couple of ways you can keep your working routine engaging and fun. Well, you should first and foremost set goals. Establishing goals for yourself is a sure way to get the most out of any activity goes. Help you to structure your time and effort. They also give you something toe work around toe work towards, which provides you with reason to push yourself. Achieving your goals also makes you feel accomplished, which leads to a boost off your self esteem setting goals especially important when it comes to walking for fitness. Off course working is still great for your body. If you set out without a plan, you will still get some benefit out of each work. However, in order for your working to have a serious positive impact on your house, you have to walk on a more regular basis. It's best to start outs more For many new workers, this means planning toe walk for around 15 to 20 minutes. While this may not seem like much walking. Remember, that's important to set goals that aren't too hard to accomplish. If once you go on the walk, 20 minutes doesn't seem like enough. Feel free to start out with a longer work. Next time. Once you have determined a reasonable distance goal and you've managed to achieve it with each of your works, it's important to step it up off course. How exactly you are to work out is up to you. But if you add some time to each workout at regular intervals, you can expand on the fitness progress you're already making. Once your goals are established, baking down from your walking routine will be like breaking a promise to yourself. Keep track of how many days you can successfully follow your routine. This will give you that extra drive to get out and walk. But remember, if you're thinking about skipping a day, you have to reset account. This is through. Next. Mix it up. One reason you may find yourself string from your walking routine. Is that doing the same thing day after day can become tedious. While this is true, there is no reason that your work has to be the same every day. Turning each walk into a different experience can be as easy as walking in a different direction. Working in a new environment helps to keep walking fresh even if you do it daily. This doesn't mean that you have to travel far away in orderto walk. If you plan on walking around your neighborhood, use a street map to plan out several different roads off the same length. Next Make Walking fund. Consider 12 or all three off the folding ideas to make walking fund. The 1st 1 is utilizing a free up, such as charity miles to help others. The's upkeep struck off the distance. You walk and donates 25% per mile to one off several charities. Charities include autism speaks Habitat for Humanity and pencils off Promise. Obviously, the more you work, the more the charity benefits. Jill Cashing has been around for quite some time in the event you've never heard of it. Think of it as a high tech treasure hunt off sorts. In simple terms, you pick a local juror cash that sounds like something you'd love to find and use any GPS enabled device to locate it. You can easily download the official up and learn all about it at your cashing dot com. Invite a friend to join you for a movie or an afternoon or shopping if you leave within walking distance. Getting there is no brainer. If your destination is too far away to walk to it, Dr. Part of the Way, park somewhere and walk the rest of the way. If you're shopping, think off the money you'll save because you won't want to be weighed down with shopping bags on your way back to your vehicle. There is also an up cold sweat coins you can basically downloaded. Sweat coin up converts your outdoor steps into gadgets, sports and fitness kit on services, So we sweat going. Any time you walk around outside, it tracks your steps and pace. You insert coins for every 1000 steps you take. You earn just under one so it coin. Then, with those sweat coins, you can actually buy services or products on the same up 8. Power Walking: power working. Once you've found her working roof, you may want to kick things up a notch by adding part, working to routine, also referred to as fitness, working or even race walking or sometimes speed walking. Power walking burns almost the same amount of calories as running. Even better, it's much easier on the body. The reason being working faster requires to use off more muscles. These in turn, burns calories more quickly once they get used to it. Most fetus workers are able to cover the distance off one mile in certain to 50 minutes. Avoiding these common mistakes helps anyone toe walk faster. So let's look at these common mistakes. 1st 1 Don't hunch your shoulders. Second, don't use weights on any kind. This include both uncle weights and hunt weights. Third, avoid looking at the ground number four. Avoid over striding and number five. Don't use excessive off Vigurs. Our movements. Remember when you power walk, keep your shoulders down and relax as possible. Use good pusher. You keeping your chin up to a high level and try to look approximately 20 feet ahead of you . Take smaller steps to make it easier. Pretend you're walking along a straight line. Push off using your toes and try to land on your heels. Breathe naturally, taking deep breaths. This helps her to get the most oxygen traveling through your system. Your feet are always in contact with the ground. When par working, remember that the good thing about this is the fact your body is never floating in meat air , waiting to make harsh contact with the pavement with every step, statistics show power walkers lose approximately four times as much total body fat as regular speed walkers over the same period of time. Power walking at 4 to 5 m p. H. Birds close to 565 calories in 60 minutes. Here is another interesting statistic. Woman who participate in 3 30 minute high intensity works and to normal speed walks a week . Ah, loose six times more belly fat than women who take a five pleasurably. It walks a week. Yes, six times. That's really something to think about, right. Race walking is basically a step up from power walking, and that is actually a sports in the race walking, and there is a special technique to it, as well as a strict set of rules. It is somewhat tricky to learn, but the benefits are greater. Race workers get a much better cardio workout and burn more calories than other categories off workers. To get started with race working, begin each practice session with a warm up off 5 to 10 minutes off. Easy working as race walking will target different muscles from regular working. You may want to do five for 5 to 10 minutes off stretching and flexibility drills once you're warmed up and to work out with a five minute cool down off easy walking and gained 5 to 10 minutes off. Gentle stretching on and then relax and avoid tension in your neck. Your jaw. How should also the main relaxed Swing your arms loosely and vigorously pivoting from shoulders? Remember, the proper way to achieve a faster pace is to increase legs, beat not over. Striding maintained the nature of strike lengths for your body and increase the number off Strikes per minute gradually worked towards achieving 160 steps per minute Over time, you may teach 180 to 200 steps per minute, so that could be something for you to step up your game 9. In Conclusion: in conclusion, I would say when it comes to working to get or stay Feet, this information is really just the beginning. If you're not yet convinced walking is for you, why not to try working on a trial basis? 1/4 off on average city block is equal to 200 steps, so walking around the block one time racks up 800 steps. If that's too much to start out with our, cut the distance in half and then challenge yourself to walk a little further each day. If you don't want to walk alone, chances are a friend or family member will be willing to a companion. You. Not only will you both benefit from the exercise, it's also a great way to catch up on gossip or just life in general after a hectic day, Right? Not to mention that is safety numbers. Remember, walking is a wonderful family activity. Getting everyone involved is probably easier than you think. It's the perfect time to spend quality time together. In addition, it's never too early to start thinking about good health. You can almost guarantee that if they start exercising early, your kids will thank you for getting them involved when they get older. Honestly, there is absolutely no better time than now to dust off your working shoes and hit the trail, sidewalk or even your driveway. Everyone has to start somewhere. You won't know if you find it enjoyable until you try. So good luck with your working.