As a product development specialist, Thomas Allen (Tom) Disselkamp manages senior technical staff in various applications for the 3M Company. Giving back to his community, Thomas Disselkamp also raises funds for the American Diabetes Association.
Recommending regular exercise, the association has created an incremental beginning fitness program for walkers that takes advantage of that activity’s ease, safety, and health benefits.
Inactive persons can start with 10-minute sessions, increasing three to five minutes at a time as they adjust to exertion. You should eventually be walking 30 minutes a day for five days, measuring your progress with a watch or pedometer.
Warm up by walking in place or moving at a slow rate for three to five minutes. Take five to ten minutes to stretch after warm-up or walking. Maintain good posture (chin up, looking forward) and wear walking shoes to reduce the chance of injury and increase comfort. Drinking plenty of water before you go out is always a good idea.
Once this is routine, add on these elements for even greater fitness: speed up for short intervals to boost your heart rate, and lengthen your walks to build endurance, mixing in some hill travel. You can also change things up with a fast, short walk on some days and a long, brisk walk on others. Finally, add some variety by bringing a friend or listening to music.
