Everyone knows that walking is good for health. But often you may be tired, you may not find time to walk or some other reason.
But some of them make walking as their daily activity due to their interest, activities and responsibilities. They make walking as part of their everyday living.
Making walking as part of your life is easier than you think. You need a pair of shoes, comfortable clothes, and desire.
You can make walking enjoyable by listening to music. If you want to go to grocery, bank or for any other work, you can walk without a vehicle if it is ten minutes walk.
If you have parking lot or a park nearer to your home, you can walk for twenty to thirty minutes. You can take your friend for a walk, or join walking club, or participate in community walk event. Try different walks each day. Walk up and down hills or walk on stairs.
Walking is the best workout choice for beginners. Start walking slowly in the beginning.
Start walking for ten minutes in the beginning and return back in ten minutes. If it is easy, add another five minutes for going out and for coming back.
Your posture is important while walking. You have to keep your head straight, eyes looking forward, shoulders should be down and back and relaxed, abdominal muscles should be tight when walking.
Your hands should be loose and arms bent at ninety degrees angle with forearms pointing straight. To prevent lower back strain, position your hips forward rather than bending at the waist. Lift your knees a little more to help condition the buttocks. Bad posture can acquire ugly shapes in the future or you may end up with injury.
You have to drink plenty of water before, during and after walking. You should do warm up exercises such as stretching exercises before walking and while walking.
You have to develop daily habit of walking for your fitness. You should increase your speed to reach your target heart rate. If you are walking for your general health benefits, walk thirty minutes daily.
For weight loss, you have to walk for at least five days a week for sixty minutes daily. For improving cardiovascular fitness, you should walk three to four days a week for thirty minutes.
To avoid injuries while walking, there are certain things to follow. You should warm up for ten minutes. Stretches should be done for ten to fifteen minutes. Basic principles of stretching include deep breathing when holding the stretch. After finishing your walk, you have to cool down your body to slow down your metabolism rate.
If you are working for one hour or more than one hour, eat prior to exercising. If you are doing for half an hour, no need to eat before exercise.
Benefits of walking:
- Your body fat is burned in higher percentage.
- It increases your energy levels.
- It enhances your mental well being.
- It lowers your blood pressure.
- It increases your bone density thus preventing osteoporosis.
- It increases your fitness and health.
- It reduces the risk of heart disease and strokes.
Walking enables you to workout at a steady and consistent pace and burns fat effectively. Walking improves your self esteem and relieves from depression and anxiety. You can make walking as fun and enjoy walking to keep yourself fit and healthy.