But now that it’s the holidays and wintertime is fast approaching, it’s easy to start skipping your warm-weather walking routine or, worse, make for a convenient excuse to avoid taking walks.

Thanks to gyms, our county community centers or everyday normal activities, there’s no excuse for not walking. You don’t even need to leave your house; start walking in place while watching your favorite TV show.

Walking is an aerobic exercise that improves the cardiovascular system—the heart, lungs and circulatory system—and strengthens the heart by increasing the number of beats per minute. An aerobic walking program lowers heart rates because the heart becomes more efficient, even at rest. In other words, as your heart becomes stronger, it does not need to work as hard.

To improve your cardio fitness, start off with 5 to 10 minutes of slow walking three or four days a week. Work your way up to 20 to 30 minutes at a very fast pace. At this rate you are breathing hard but not gasping for air. It’s that easy!

If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace. But it will probably take a couple of weeks of routine walking to reach that time goal.

The results of a walking program can be documented by keeping track of your pulse. To take your pulse, place your first two fingers (not your thumb) on the thumb side of your wrist below your wrist bone. When you feel your pulse, count the number of beats for 10 seconds and then multiply that by six to find out how many times per minute your heart beats.

To receive maximum benefits your heart rate needs to be in the “target heart range.” You can determine this range by subtracting your age from 220. Multiply that result by 0.70 and 0.80. Those two numbers will represent the low and high of your target heart rate range.

According to one study men who walk at least half an hour six, days a week, can cut their mortality rate from heart disease in half compared with those who are sedentary. Studies show similar heart health benefits for women when they exercise regularly.

Walking can help ease back discomfort and boost energy levels. Walking is also proven to alter mood swings and reduce illnesses, such as the common cold or flu. 

And here’s a benefit of walking most women probably never thought about—walking fights aging. We spend hundreds of dollars each year on cosmetics to look younger but the best anti-aging formula available is free.

Go figure.

5 Easy Tips to Start Your Walking Program
Walking is relatively easy on the joints and doesn’t require any special equipment except a good pair of shoes. It will reduce your risk of certain diseases, lower your blood pressure, decrease stress, and improve your strength:

Have a Plan—Schedule a daily time to walk, plan your route and decide how long you will walk. Stick to your plan. Starting off, exercise for only 5 to 10 minutes at a time. Increase the length of your workouts gradually and your exercise sessions should eventually last between 30 and 50 minutes each. But don’t push yourself. If you are out of shape start off walking 10 minutes, adding 2 minutes a week to reach your goal.

Warm-ups, Cool-Downs—Gentle warming up gradually increases your heart rate and improves blood flow to your muscles. Cool-down stretches allow the heart rate and muscles to return to normal. In stretching, reach a point where you feel mild tension, relax, and hold for 10 to 30 seconds. The stretch should never hurt.

Use Good Form—Hold your chin high and keep your back straight. Move your feet in a straight line while moving your arms in rhythm to your steps. Swing your arms as you walk; this increases the intensity of your walking. Land on your heel, then roll your foot forward and push off from the balls of your feet. Breathe deeply. Breathing through your mouth may work best for you.

Keeping Pace—Move at a steady, comfortable pace. You can also check your pulse to see if you are hitting your target heart rate.

Stay Hydrated—You need extra water to maintain normal body temperature and cool your muscles. Drink before, during, and after your walk. A 20-minute walk would require about 1 1/2 cups of water.

Tina Shubert, fitness and exercise classes specialist for the Montgomery County Recreation Department, is available to County schools, groups and citizens for lessons, programs, lectures and advice on topics of physical well-being. She can be reached at 240-777-6870.