WalkingWorks is a movement concept that is considered a lifestyle. This concept successfully combines health, technology and community. In the modern world, people spend quite a lot of their free time in front of TV screens, smartphones and computers in a sitting position. For this reason, the habit of walking becomes an effective tool with which it is possible to improve one’s own physical and mental state. In this overview, we will look at the main nuances and recommendations on how to start a walking program, as well as what levels exist.
Walking Basics: Relevant Recommendations for Beginners
Beginners planning to start a walking program must definitely take into account several basic principles in order to ensure ideal comfort and maximum safety.
Main tips:
- Choosing comfortable footwear – shoes should provide reliable support and cushioning. It is recommended to choose models with flexible soles and good breathability.
- Clothing according to weather conditions. Layering is a sensible solution so that you can add or remove clothing. In warm weather, choose light and breathable items, and in cold weather it is better to add layers.
- Correct posture – it is necessary to keep your head straight, your shoulders should be relaxed and in a lowered position. Move your arms naturally, and your gaze should be directed forward, not down at the ground.
- Warm-up and cool-down. Before walking, it is important to warm up the muscles a little, and after completing it, be sure to stretch your legs.
- Hydration. Make sure you have access to water. On long walks, remember to drink regularly. In hot weather, increase your water intake.
- If you have certain health problems or lack of regular physical activity for a long time, a preliminary consultation with a doctor is necessary. This also applies to men aged 50 and over and women aged 40 and over. It is important to make sure that the state of health allows you to engage in a specific training program.
- For good foot support during walking, you need to choose comfortable shoes. These can be special sneakers for running, walking or cross-training. Depending on weather conditions, you can also choose light hiking boots.
- If you wish to start with a long outdoor walk, it is first recommended to perform a stretching warm-up. After the walk, a cool-down will definitely be required – this will help reduce the load on the heart and muscles.
- It is necessary to set yourself and maintain a brisk pace in the future. Special effort should be made not to lose the set rhythm. Despite this, you can talk while walking.
- It is important to control your own posture – the head is in a “straight” position, the arms are slightly bent at the elbows, and while walking they should move freely to eliminate unwanted stiffness.
- During and after walking, you need to drink a lot of water. This is an important condition for cooling all the muscles that bear the main load. In addition, it is necessary to maintain optimal water balance in the body.
WalkingWorks is not just steps, but movement towards better well-being, productivity, filling each day with harmony.
WalkingWorks Plan: Levels, Indicators and Development
Safety during WalkingWorks comes first, and therefore beginners should start gradually to eliminate the high risk of injury. It is necessary to determine individual goals that will help create a personalized program taking into account specific tasks.
Basic Level
You need to start with the basic level. An excellent solution is to use a pedometer, with which you can control the number of steps within 7 days. In the absence of a pedometer, it is necessary to adhere to the recommendations of the President’s Council on Physical Fitness and Sports: beginners should start with 30 minutes of brisk walking per day at least 5 days a week.
To determine your own basic level, it is recommended to keep a diary in which all indicators will be recorded. The program can include all kinds of regular walking: climbing stairs, walking to work, to the store, and so on. At the end of each day, you need to count the total number of steps and record the results in your walking diary.
Remember: in the absence of a pedometer, you should count the number of minutes that were allocated in advance for walking.
Reference Indicators
The main reference point is the maximum number of steps taken throughout the day. This will help establish a baseline level on the very first day of classes. The resulting number should be taken as a basis and used as a daily goal for all subsequent weeks of classes.
All daily walks must be recorded in the diary, and it is best to review the results at the end of the third week. If the results show that you have achieved your previously set goal on average, you can add another 500 steps or a few minutes (if counting is done in minutes) to your own new daily goal for the fourth and fifth weeks.
Continuous Development
In order to gradually develop yourself, at the end of every second week of classes you can add 500 steps/a few minutes to the new goal, according to the walking program. This is a basic condition for beginners who want to gradually develop in this sport.
But, if the beginner noticed that the first 2 weeks were quite difficult for him, it is necessary to continue walking with the same intensity, without raising the bar. First of all, you should work on developing endurance, which will later help to gradually increase the number of steps that was “set” in your own goal. In order not to get off the intended path, not to lose motivation, you need to continue keeping your walking diary, regularly recording all the results obtained per day, per week.
Do not be upset if you notice some lag behind the walking program, according to the planned daily plans. In order to maintain your own motivation, it is important to continue recording results and maintain the previously selected number of steps/minutes, without increasing their number.
Types of Walking in the WalkingWorks Program
The WalkingWorks program is the gradual development of a person’s physical fitness and the use of various types of activity. Thanks to various types of walking, it is possible to adapt the workout taking into account the person’s initial level of preparation, their goals and health status.
Main types of walking:
- Leisurely – a basic format for beginners, and therefore this type of walking is called an ideal solution for getting started. Choose a comfortable pace, breathing is as calm as possible, conversation is possible.
- Brisk – the pace is slightly higher than usual, breathing is deep, but you can still have a conversation using short phrases.
- Interval – alternating segments of fast and moderate pace.
- Uphill/stair walking – the load is increased through resistance.
- Nordic walking – using special poles that help engage the upper body muscles.
10,000 steps – this is a desired but quite difficult goal, which is unrealistic for beginners. To determine the most suitable and, most importantly, safe goal, it is recommended to consult with a doctor. This is especially important if you have excess weight or various chronic diseases.