Fitness

Getting Started

If you ask us, walking is pretty much the perfect form of exercise. It costs nothing, virtually anyone can do it and it can be done almost anywhere. Before you head out the door, though, there are a few things you should know.

Understand the basics.

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Benefits of Walking

Taking a brisk saunter may be as close as we'll ever get to a miracle exercise pill, as it does great things for your heart, your lungs, your brain and your mood -- not to mention your waistline!

Learn why your body loves it when you walk.

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The Only Equipment You Need

No pricey gear here! All you need is a good pair of walking shoes. Let our experts tell you what to look for.

Find your perfect pair.

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Motivation Matters

With so many other things vying for your time and attention, it can be hard to start something new -- and to stick with it. Follow these tips to get (and stay) inspired to keep on walking.

Make it a habit.

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The Proper Way to Walk

Both your stride and your posture can make a big difference in how your body feels -- and how many calories you burn -- while walking. Try these easy tweaks.

Perfect your form.

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Staying Hydrated

Forget all those fancy sports drinks. For most exercisers, the only workout beverage you need is -- you guessed it -- good ol' H2O. Let our experts share with you how much water to drink and how often.

Get sip savvy.

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Safety First

Avoiding injuries and staying safe are crucial when it comes to keeping up a healthy walking routine. Here's how to keep potential stride stoppers, such as darkness, tight joints, unfamiliar surroundings and pollution, from sending you to the sidelines.

Safeguard your stroll.

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Getting More From Each Walk

Already an experienced walker? It's time to get more from every workout. We're talking more health benefits, more calories burned, more of that amazing feeling you get after really pushing yourself. Here are some simple ways to make your walking workout really pay off.

Boost the benefits.

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The Buddy System

Research has shown that it's easier to stick with a walking program when you're accountable to someone for it. Sure, you can draft a walking buddy, but if that person can't make it, your incentive to sweat goes right out the window. The solution? Join a walking group -- or start your own!

Form a walking group.

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Ready to Begin?

By now, you should be a walking expert. Test yourself with this quiz, then grab those walking shoes and get going!

Take the quiz.

Obesity in America

More than a third of men and women in the U.S. are obese, putting them at risk for life-threatening conditions such as diabetes, high blood pressure, heart disease and cancer. Meet SharecareNow’s Top 10 Online Influencers in Fitness to learn more about the obesity epidemic and what you can do to fight it.

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Get Off the Couch and Move!

Americans spend an average of 34 hours each week watching television, but only two hours a week exercising. According to the National Academy of Sports Medicine, you should fit in 75 minutes a week of vigorous physical activity or 150 minutes of moderate physical activity each week. Can’t miss an episode of "Mad Men"? Try stretching, doing crunches or using a foam roller while you watch.

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Take a Walk

Walking briskly for just 20 minutes a day decreases the risk of diabetes, heart attack, stroke and early death. Walking is one of the easiest and simplest forms of exercises you can do. Take our quiz to check your walking wisdom.

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Obesity in Children

Today 1 in 3 U.S. kids is overweight or obese. The rise in childhood obesity is linked to an increase in rates of type 2 diabetes, which used to be seen solely in adults. Taking your kids to the grocery store, cooking together and planning family meals can help your kids learn how to eat smart and maintain a healthy weight.

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Kids and Exercise

The average 9-year-old spends three hours exercising each day, compared to an average 15-year-old who exercises less than one hour each day. Having trouble getting your kids active? Make it fun. Ride bikes, play soccer in your local park and plan outings to museums, galleries and theme parks. Take our Kids’ Sports Smarts quiz to learn more ways to keep your kids active.

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Step It Up

No time to exercise? It takes less time than you think: Just one minute of vigorous exercise -- such as jogging, swimming or singles tennis -- equals two minutes of moderate activity (think walking or water aerobics). Plus, switching to vigorous activities offers enhanced benefits, including greater protection against breast and colon cancers and better control of cholesterol.

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Break It Up

Life gets hectic, so sometimes it’s hard finding a 30- to 60-minute block of free time for exercise. The good news: Three 10-minute mini-workouts in a day have the same benefits as one 30-minute session. If you can’t fit in a full 30-minutes of exercise throughout the day, remember any activity you do is better than none at all.

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Benefits of Exercise

Regular exercise cuts your risk of disease, strengthens bones, boosts your mood, keeps your mind sharp, improves sleep, prevents disability as you age and helps you live longer. Ready to get moving? Start logging your exercise now.