I cannot afford to go to the gym. How can I ensure that I am getting the exercise I need?

Walking is one of the easiest and most economic ways to ensure that you are getting the exercise you need. Not only are individuals looking for more economic ways to get exercise, they are looking for ways to fit exercise into their busy schedules. The great thing about walking is that you can do it almost anywhere. Health and fitness experts recommend that a person should exercise at least 30 minutes a day, five-days-a-week or more. Some exercise is better than no exercise. You can achieve 30 minutes a day by chunking the time down into smaller 10 minute segments. You should consult your healthcare provider before starting a walking program.

Walking is a form of aerobic exercise that has many health benefits. Walking can help you:

• maintain a healthy weight
• decrease stress and anxiety
• lowering your blood pressure
• increase your heart rate and help strengthen your heart, lungs, and muscles
• improve your circulation
• keep your bones strong and healthy
• increase your energy and endurance
• help you sleep better

This low impact form of exercise only requires a good pair of comfortable running shoes and some comfortable clothes. Enjoy the outdoors and be active. Do not let the weather conditions dictate whether or not you will get exercise today. You can even go to a mall to walk. Discover ways to fit exercise into your life each and every day. There are many ways you can fit exercise into your day:

• Go for a walk during your breaks or at lunch.
• Park your car farther from the entrance of the grocery store.
• Take the stairs instead of the elevator where possible.
• Instead of going for coffee with a friend, go for a walk with them.
• Walk around your neighborhood.
• Instead of watching TV, use the time to go for a walk.

Make a commitment to yourself to make walking a part of your life. Schedule it in your calendar. Keep track of your distances or steps, if you are using a pedometer. Drink plenty of water. Walk with a friend. Stop if you are having pain. Exercise should not be painful. Walk for the health of it!

For more information about walking for health and wellness, or for available programs and services, contact Health Link Alberta where nurses are available 24-7 to provide health advice and information. Call 1-866-408-LINK (5465) or 780-408-LINK (Edmonton area) or 403-943-LINK (Calgary area).