Deep winter, in the Northern Hemisphere, Summer in the Southern. Walking as an exercise can be done no matter where you live. It is harder to walk in the winter, because of snow and ice. However, malls are still open even in the Pandemic (as of the writing of Dec 2021) and they are a great place to walk. Many, in fact, had walking groups, pre-pandemic, and may have them again, post-pandemic.
Walking is an excellent weight-bearing exercise. It helps maintain and increase bone mass as well as strengthen back leg and stomach muscles. Walking improves your cardiovascular fitness and increases the efficiency of your heart. To achieve the maximum cardiovascular benefit for your age and fitness level, exercise at your target heart rate. If you are on heart or blood pressure medications, you should speak to your physician about your target heart rate.
Your target heart rate is 60 to 80 percent of your maximum heart rate, depending on your fitness level. Your maximum heart rate is calculated by subtracting your age from 220. If you are just beginning, start at the 60 percent level. Contact your physician or physical therapist to determine your exercise range.
To monitor your heart rate, you need to check your pulse. Place your index and middle fingers on the thumb side of your opposite wrist or the side of your throat next to your “Adam’s apple.” Press lightly and feel your pulse. Count the number of beats in ten seconds and multiply by six. This is your heart rate per minute. Throughout your walking program, you can monitor your pulse at timed intervals. Your goal is to reach your target heart rate. If you experience dizziness, light-headedness, chest pain or shortness of breath, discontinue exercising immediately and seek medical attention.
Before beginning any exercise program, speak with your physician regarding any restrictions!
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