Walking at any age is an enjoyable and healthy pastime.  The benefits of walking during the second half of your life is more important than ever.   We were designed to walk for the entirety of our lives, so don’t be bashful about getting out there, but remember these key points.

Set Long and Short Term Goals
Setting long and short term goals for your walking program will provide you with focus, concentration and motivation. Simple goals can be identified by writing them down in order of achievability. List the easy ones first [short term] and the more difficult ones [long term] as you go down the list.  In order to set some of your long term goals consider consulting a fitness trainer, one that specializes in fitness over 50 and get the help you need. An evaluation with your physician to discuss your walking program and the long and short term goals you are setting is advised as well.

Make a Commitment
Whatever your fitness goals are achievement will require a commitment on your part. During the process of reaching for your goals, commitment to the walking program will be tested. Depending on your commitment level the power to achieve will either fade or propel you closer toward the accomplishment of your goals. The process of developing commitment is where desire and motivation meet to form a powerful combination energy and determination. You will know you have developed sufficient commitment when the drive, persistence and determination bring your goal achievement to fruition.

Join Forces
There’s strength in numbers and to bring this strength to bear is to join forces with someone that shares common fitness goals with you. The simplest way of doing this is to find a walking companion or a number of companions. Maybe you could enlist a friend, spouse or someone from the office who might want to change their fitness level through a walking program. Sit down with them and go over your goals and walking program. Maybe there are days they would like to join you in the walk. Its true there is strength to be gained if you join forces with others and enlist them to join you in a walking fitness program.

Cultivate your Motivation
If you are going to accomplish the fitness goals you desire through a walking program you will have to be motivated to do so. When it is raining, cold or hot your motivation will keep you moving in the right direction. The goals you have set for yourself are going to play a key role in the determination to continue training. The end result of your goals has to be vividly real to you and the determination to accomplish them a priority. Each day account for the results you achieved and congratulate yourself for achieving them.

Change It Up
If you find yourself getting bored with your walking regime after a period of time change the routine a bit. Walk along a different route or find a nice park to walk in. There’s may ways to add spice and variety to a walking program. Because no special facilities are necessary you can find dozens of different places to meet you daily walking requirements. Mixing up your routine can add additional vigor to your walking routine and add new energy and vitality to your program.

Warm Up
To expect the muscles to perform without any warming up is to invite the possibility of injury. Considering that many people walk after first rising in the morning, the muscles have been dormant for a number of hours. At this point it is important to warm them up and allow them to loosen and prepare for walking. Muscles that are warm will perform much better then cold muscles and are not as prone to injury. A simple set of warm up exercises done slowly is all that is necessary for the muscles to produce heat. Being certain to warm up the muscles before walking will pay dividends during and after your walking program is completed.

Preparing the Muscles
Warming up the muscles is preparing them for exercise. Whether you will be walking slowly, moderately or quickly preparing the muscles is important. Simples ways of warming the muscles are: shaking the legs laterally from side to side, bending at the waist, bending at the knees and lifting the thighs waist-level. Preparing the muscles is not complicated just a mimicking of movement is all that is really necessary. Low stress and low level movements are all that is necessary to prepare the muscles for a 60 minute walking routine. The warmth generated will allow the muscles to accept the walking exercise more gracefully.

Releasing Energy
Stretching is one of the best methods for releasing the energy stored up in the muscles. It also begins the process of the metabolism transforming glucose into the energy that will be necessary for walking. The muscles store potential energy that you want to channel into walking and stretches begins the releasing process. Stretching the muscles is not the same as warming them up. Warming up the muscles should precede stretching them. Cold muscles don’t respond well to stretching and is probably the number one cause of muscle pulls and injury. Stretching is much more dynamic then simply warming up and will actually over time change the flexibility level of the muscles. A good stretching routine can produce many benefits over the long term for muscular health.

Sample Stretches
Toe Touch: Feet spread shoulder width, bend at the knees and touch toes, straighten the legs, hold for 5 seconds or so. This stretches: calf, hamstring and lower back muscles.
Waist Stretch: Feet spread shoulder width, arms extended out to side so body forms a “T”, rotate at the waist side to side, do 10 times or so. This stretches: abdomen, oblique & back muscles.
Cross Toe Touch: Perform after toe touches; Feet spread a little more then shoulder width, arms extended out to side so body forms a “T”,  reach with left hand down and touch right foot, hold 5 seconds, return to original position, repeat with right hand. Perform 10 times each hand.

Start out easy
One very common mistake many people make when beginning walking fitness program is they go all gung ho in the beginning when they are not ready for it. Then they get setback with sore muscles and possible injury for a few weeks and all the motivation they mustered up is gone. They’re right back where they started from in most cases. Take the turtle approach and go at the walking fitness program with a slow and steady attitude. Set goals you can accomplish in 3-4 months instead of 3-4 weeks. It will go easier on your body and mind if you do. A longer period of time to accomplish you goals will also take some of the pressure off so you can enjoy yourself while getting the exercise you need.

Assess your diet
The old saying, we are what we eat, is has never been so true. People involved with walking fitness programs have specific goals to accomplish should understand the importance of proper diet. It is unrealistic to think you can put cheap fuel in your car and expect it to operate at top efficiency. Why would we think we can do it to our bodies? Seriously, we can’t. Garbage goes in and garbage will come out. An exercise program requires looking at what constitutes are daily intake of food. A balance of fruits, vegetables, meats and grains will be necessary if we expect our body to cooperate with the added demands exercise will place on the whole system. Our exercise goals will be much easier to attain if we give the body the necessary fuel to perform.

Warm up properly before walking
Starting out right with your walking fitness program is an important element in finishing right. Taking a few minutes to let the body become accustomed to the exercise you are about to put it through comes with great dividends. A body with warm muscles will perform better, be more flexible and is less prone to injury. Just 5 or 10 minutes of stretching and moving is all it takes to prepare the body for the demands of your exercise program. You will notice a performance difference when you warm up properly, or if you don’t.

Stay Hydrated
The most common condition for many people day is dehydration. Yes they drink a lot of fluids but unfortunately a lot of those fluids are unable to be utilized properly by the body. Sports drinks, sodas and special bottled waters contain so much sugar, caffeine and chemicals they actually contribute to a further condition of dehydration. Just straight good old fashioned water is the best drink you can feed the body and ample supplies of it as well. It is important to be hydrated before your walking fitness program, during your walking and after walking. Help your body by giving it the water it needs by drinking plenty of water.

Cool down properly after walking
Walking places stress on the muscles and different speeds of walking place specific types of stress on them. Walking places very specific demands on the muscles different from the demands of weight training. During walking the major muscles used in a walking fitness program are constantly contracting and relaxing. After the walking is over the muscles need an opportunity to relax and resume natural function again. Light stretching and relaxing just after walking exercise is the best cool down you can give your muscles. When a proper cool down is performed the muscles are triggered to begin the rebuilding process necessary to realize results.

Record and measure your walking progress
Taking the time and energy to record your walking progress you will increase your motivation to continue. By plotting a beginning bench mark you can measure how you are improving as each week of dedicated time and energy goes into reaching your goals. Recording and measuring your progress will enable you to recognize when you are successful and how far you have to go before you achieve the goals that have been set. Accomplishment of small goals that lead to the realization of larger goals will continue to provide you with the energy to remain committed and motivated. Take the time necessary to record your progress after each exercise program is completed, you’ll be happy in the long run that you did.

Why 10,000 steps: fighting the sedentary lifestyle.
With an increasing number of Americans having office jobs, long daily commutes and numerous demands on their time, many have fallen into a sedentary lifestyle. Believe it or not, if you’re living a sedentary lifestyle, you may only walk 1,000-3,000 steps per day; 2,000 steps is approximately a mile. It’s important to get moving more, and walking 10,000 steps is a great goal that ensures you’ll start getting the exercise you need.

What about 10,000 steps vs. the 30-60 minute walk?
Other conventional exercise wisdom says to exercise for 30-60 minutes 3-5 days per week. How does this stack up to 10,000 steps? Exercise data indicates that people who go for 30-minute walks don’t reach 10,000 steps per day, and walking a few thousand steps a few times per week just isn’t enough to get you locked into a new fitness routine. When people commit to 60-minute walks, it’s much easier to find an excuse not to do it, as it can be difficult to find such a large block of time together or it can seem like a daunting task.

By committing to walking 10,000 steps, you commit to making healthier lifestyle choices. Walk more during the day. Park further away. Walk to visit friends and neighbors instead of calling them. When you commit to walking 10,000 steps per day, you can spread that exercise throughout the course of the day and you’re not relying on one tiny block of time to help you become more physically fit. Walking 10,000 steps per day is a lifestyle change, but because it’s fully integrated into your life instead of a little exercise routine that you can find a million excuses not to do, it’s much more successful in the long-run.

Anybody can walk 10,000 steps.
The bottom line is that walking 10,000 steps per day is an attainable goal. You don’t need special training. You don’t need to belong to a gym. You don’t even need special workout gear; a good pair of shoes will do it. Anybody can walk 10,000 steps per day, even without a good track record of being physically fit. Why 10,000 steps a day? Because it’s easy, and you can’t afford not to do it.

Reduce your risk for Type 2 Diabetes.
Studies show that overweight and obese people have a significantly higher risk of developing Type 2 Diabetes. 80% of people with Type 2 Diabetes are obese. Type 2 Diabetes carries the potential for numerous complications, including heart disease, blindness, nerve damage and kidney damage.

Decrease your risk for heart disease, heart attacks and stroke.
Heart disease is twice as likely to occur in overweight and obese individuals as in people who maintain a healthy weight. Sudden-onset heart disease can be fatal. Lower your risk by maintaining a healthy body weight.

Lower your blood pressure and reduce hypertension.
Losing as little as 5-10 pounds can significantly lower your blood pressure and reduce hypertension. Since high blood pressure can lead to stroke, dementia, heart attacks, blindness and kidney failure, reducing hypertension has numerous health benefits.

Prevent some types of cancer.
Studies indicate that obesity can lead to endometrial, colon, gallbladder, prostrate, kidney, and postmenopausal breast cancers. These cancers typically require radical treatment, and can be fatal.

Improve lung function and reduce risks of asthma.
Asthma is no fun, and you can improve lung capacity and reduce the effects of asthma by losing weight. Overweight people are more prone to asthma attacks and breathing problems.

Reduce the symptoms of sleep apnea.
As with other types of breathing problems, losing weight can reduce the symptoms of sleep apnea – a potentially fatal condition.

Improve mental health.
Exercise releases endorphins, which make you feel more cheerful and happy. Regular exercise can improve mental health, including reducing the symptoms of depression and even reducing the potential for dementia.

Sleep better.
Have problems with insomnia? The body is built for regular exercise, and if you get enough exercise, studies have shown that you’ll sleep better. Give up the sleeping pills and walk 10,000 steps a day instead.

Increase your energy levels.
Exercising doesn’t make you more tired; it actually increases your energy levels. Exercising boosts your metabolism, which provides more energy, in addition to releasing endorphins that make you feel good. Put them both together, and you’ve got increased energy levels.

Reduce aches and pains and improve mobility.
People who exercise regularly are in better shape, and experience improved mobility and fewer aches and pains. In addition, reducing your body weight can reduce the risk for arthritis down the road.

Choose a pedometer that stays where you put it.
One thing that many people don’t realize is that you can’t simply put a pedometer in a pocket or in a purse; it must be clipped on your person, typically at the waist, in order to count your steps. Most pedometers come with a belt clip. Some pedometers come with a belt clip and a security strap – a useful feature so the pedometer doesn’t accidentally work its way off your belt and get lost while you’re walking. Look at different pedometer models and evaluate how likely it is to stay where you put it. Consider whether it will dig into your skin and make you uncomfortable, or whether it’s a small model that you’ll hardly notice.

Find an accurate pedometer.
Accuracy is a key feature when you’re using a pedometer for the 10,000 step program. Pedometers may vary in accuracy based on how hard you walk, your stride length and the quality of the pedometer itself. When you find a pedometer you like, take it for a test drive. Walk 100 steps, and check the pedometer reading. Is it close to 100, or does it say you’ve only taken 40 (or 150) steps? If it’s not accurate, it won’t do you any good in the 10,000 step program.

Look for a pedometer that’s easy to read.
Some pedometers may be difficult to read in extremely bright or extremely dark lighting, making it difficult to take readings while you’re outdoors. Other pedometers are small and may be difficult to read if you’ve got a visual impairment. Some pedometers include so many extra features that it’s impossible to find the number of steps. Look for a pedometer that’s easy for you to read. Look for a display that makes sense to you. If you can’t find the number of steps, it’s probably not the right pedometer for you.

Consider extra pedometer features.
Some pedometers include extra features, such as a stopwatch function, a clock function, a calorie counter or even a heart-rate monitor. Some models feature a memory function, so you can compare your readings with a prior day’s activities, while others are just plain step-counters. Think about how you want to use a pedometer, and what features are important to you. You may decide that you don’t need all the extra features and would be perfectly happy with an inexpensive pedometer, or you may decide that a calorie counter and a heart-rate monitor would help you make the most of your workouts. Think about how you want to use your pedometer, and consider extra features.

What is the 10,000 step program?
The 10,000 step program is based on the principal that if you take 10,000 steps per day, you’ll improve your physical fitness. The 10,000 step program is easily integrated into your life, through adjusting habits to naturally walk more and making a concentrated effort to work a good walk into every day. The 10,000 step program is totally accessible; no expensive fitness equipment, no gyms, no need to already be physically fit – just a willingness to take a walk.

It’s just walking - how can the 10,000 step program improve my fitness?
The 10,000 step program is founded on the premise that most people only walk a fraction of that number per day. By increasing the number of steps you take per day, you’re naturally working exercise into your life; without taking time out to go to a gym, without starting a difficult new fitness regime and without giving yourself excuses to ignore your goals. Most of us already walk every day; we walk to the car; we walk from the car into the building at work; we walk around the grocery store; we walk around the yard and the house. Because it’s something we’re already doing, adding more steps into the daily routine doesn’t take as much effort as starting a brand new exercise program.

The 10,000 step program is also accessible for people of all fitness levels. If you’re overweight and lead a mostly sedentary lifestyle, it’s not realistic to assume you’ll start running 10 miles every day. However, even if you’re out of shape, you can always walk. 10,000 steps is a big adjustment for most people, so you can start with a lower goal and work your way up to 10,000 steps over time. In short, it’s practically painless as a physical fitness plan, and that’s why it’s so successful!

Why should I walk 10,000 steps a day?
Simply put, walking 10,000 steps a day is an easy way to work towards better health and physical fitness. Walking 10,000 steps can help you avoid: heart disease, stroke, Type 2 Diabetes, some types of cancer, mental illness, insomnia and hypertension. You’ll have more energy, become more physically fit and improve your stamina. You’ll be able to fit into those jeans you haven’t worn in years, and you’ll be able to enjoy fun physical activities with your family and friends without getting tired and stopping early. Walking 10,000 steps will drastically improve your quality of life. Why not take the 10,000 step program to a fit new you?