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How to start training
Walking, as exercise, is one of the easiest and most effective forms of exercise.
Start training for the walk slowly. In the first week spend 10 minutes walking outdoors, and then add five minutes to your walk every week until you are walking approximately 30 minutes per day. Spend a few days a week walking longer (a total of 45 to 60 minutes) so that your body will be prepared for the length of the walk.
Some tips to remember when walking:
- Be sure to drink plenty of water before, during and after walking.
- Incorporate stretches, as well as a warm up and cool down period, into your workout every day.
In addition to walking for one of the worthy charities, Highmark wants everyone to start walking for their own health as well. It is well-documented that there are numerous health benefits gained by walking and staying active. It's Highmark's hope that this annual walk will become a catalyst for many people to begin walking and staying physically active.
Here are some benefits of walking daily:
- Reduces the risks of heart disease
- Lowers blood pressure
- Decreases the risk of stroke
- Reduces total cholesterol and increases "good" cholesterol
- Decreases the risk of breast cancer and colon cancer
- Lowers the risk of diabetes
- Reduces the risk of glaucoma
- Reduces the risk of osteoporosis
- Helps manage weight
- Increases longevity
- Relieves arthritis and back pain