Walking

Walking is considered by many as the ideal exercise.

It is done easily by just about anyone at any time in most any place — both indoors and out.

Walking is gentle on the joints and when done at a proper pace, is every bit as good for your lungs and heart as running.

Walking can help you live longer, sleep better, lose weight and strengthen muscle and bones.

It also helps relieve tension and stress and leaves you feeling physically and mentally better. Whether you walk briskly around the park or participate in a mall walking program, walking for exercise is a great way to condition your heart and lungs.

As long as you walk at a brisk level for at least 20 minutes three to four times a week, you will be doing something great for your heart and lungs.

It is always best to start slowly and gradually increase your program to reach your desired goals.

Southcoast SPORT offers a 12-week walking program where you can slowly increase the amount of time and distance you spend walking.

Southcoast's 12-Week Walking Program

Now it's time to download the walking program brochure and hit the streets.

Our brochure will give you important tips and provide a log sheet so you can track your progress.

If you have not regularly exercised for the past six months, you should contact your physician prior to beginning any exercise program.

Download the Southcoast SPORT 12-Week Walking Program brochure (PDF, 2.58 MB)

Links & Resources

Southcoast is a partner with the YMCA Southcoast in "America on the Move Week at the YMCA," a national effort to promote more active and healthy lifestyles. Southcoast will help promote the "Steptember" challenge, designed to encourage people to incorporate activity into their daily routines.

Here are some helpful resources from the YMCA:

• 100 Ways to Add 2,000 Steps (PDF)

• 100 Ways to Cut 100 Calories (PDF)

• Creating an Environment for Success (PDF)

• Walkability Checklist: How walkable is your community? (PDF)

• Step Conversion Chart for Adults (PDF)

• Step Conversion Chart for Kids (PDF)

Contact Southcoast SPORT

Get help quickly. Call the Sports Injury hotline at:
508-961-7656

Southcoast SPORT: Sports Performance & Orthopedic Rehabilitation Team