Choose the easiest way you can incorporate walking into your routine. It can be based on time or distance covered.
Simple walking exercises
If you are a complete beginner, start with ten minutes of walking for the first week. When you get used to it, add five more minutes in the next week. This will gradually increase your stamina and decrease the chances of injury.
Don’t worry about your speed in the beginning. Once you get used to walking regularly, your pace will increase automatically. For weight loss, a person should walk for at least 60 minutes five days a week at a brisk pace (you get breathless and are unable to talk while walking). Slowly increase your walk up to this level.
For the more adventurous, you can start off with a 1-mile walk as well. Walk for a mile anywhere you want three to four times a week. Once you build enough endurance, add half a mile to your walk in the successive week. You can gradually increase the distance walked based on your strength and ease of walking.
As mentioned earlier, the pace of your walk does not matter in the beginning. Once your body gets accustomed to the daily walk you can try to complete the same distance in a shorter amount of time.
Always remember to check your posture before going for a walk. A simple, yet effective aspect of walking, here is what you need to do:
Stand as tall as you can and align your whole body. Your head, neck, back, knees and feet should be in a straight line, yet you don’t have to make your body rigid and stiff. Instead, keep yourself as relaxed as possible.
Make sure you don’t have an arched back. Protruding buttocks and a large belly can often cause such an arch in the back. In order to avoid this, tuck your pelvis and pull your stomach inwards. Sucking your stomach inwards also engages the core muscles.
Keep your gaze straight ahead. A good option is to look 15 to 20 feet in front of you.
Keep your head straight and stable. Your chin should be parallel to the floor. Make sure you do not subconsciously tilt your chin upwards or downwards. Bending your neck to look down puts a strain on your back. Just lower your gaze slightly if you have to see where you are going. It minimizes undue stress and improves breathing as well.
One very important of correct posture is that the walker's shoulders should not be tense. They should be relaxed so that the distance between their ears and shoulders is optimum. Also, move your shoulders slightly backward. This prevents shoulder muscles to get sore.