Walk UCSD: Resources
February 14, 2013 2:00:37 PM PST
Read tips for how to get started in a healthy walking habit and links to wellness and nutrition tools and articles.
Walking can reduce the risk of many diseases, from heart attack and stroke to reducing your risk of breast and colon cancer and type II diabetes.
The average person burns 100 calories per mile walked and takes about 2,000 steps per mile. Walking burns body fat and increases your metabolism. Research shows that walking 10,000 steps per day (5 miles) can improve your overall health and well-being.
Note: Before beginning any type of workout program, you should consult a physician if any of the following apply to you: high blood pressure, heart disease, pregnancy, diabetes, feeling faint, chest pains, or other medical conditions.
Basic walking tips
- Drink plenty of water before, during, and after your walk.
- Wear proper attire, including loose, comfortable clothes and either walking or running shoes.
- Start with a warm-up; begin slow and gradually increase to a comfortable pace.
- Watch your posture. Stand up straight and do not arch your back. Leaning too far forward or backward can cause muscle strains.
- Keep your eyes forward and do not look down. Looking forward will reduce strain on neck and back muscles.
- Include a cool-down at the end of your workout. (Walk at a slower pace for five to 10 minutes and gently stretch your muscles for 30 to 45 seconds.)
Selected by UCSD Recreation staff
Other resources and tools