Daily walking has more health benefits than sporadic heavy exercising. A simple brisk walk each day can greatly improve your health. It may also help prevent certain diseases and even prolong your life. An active and physical lifestyle is a short trip, increasing the amount of daily walking has significant benefits for both short and long term.
Gentle Stretching Should be done to prepare the joints and muscles for the increased range of motion. Consult a healthcare practitioner the best way to do stretches and be sure to include the neck, arms, hips, upper and lower leg muscles including the hamstring muscles in the back of the thigh and ankles.
Buy a Pedometer We must know how much your walk each and every day. Few pedometers on the market: simple pedometers, pedometers that keeps logs for you.
Effective Walking Techniques
- Walk briskly, but as a general rule maintain enough breath to be able to carry on a conversation.
- Start out with a 5 minute walk and work up to walking for at least 30 minutes, roughly miles; at least 3 to 4 times a week.
- Maintain good form to get the optimum aerobic benefit with each step and help protect the back and avoid injury.
Walking For Health
Burns calories can help you maintain or lose weight. Calorie burn will depend on your weight, walking speed, distance covered, terrain; you’ll burn more calories walking uphill than you’ll burn on a flat surface.
Boosts immune system
Those who walked at a moderate pace for 30 to 45 minutes a day had 43 percent fewer sick days. If you live in a cold climate, you can try to walk on a treadmill or around an indoor mall.
Regulates blood sugar level
Short walk after eating may help lower your blood sugar. Taking a 15-minute walk three times a day after breakfast, lunch and dinner improved blood sugar levels more than taking a 45-minute walk at another point during the day.
Tones your legs
Walking strengthens the muscles in your legs. To build up more strength, walk up hill area or on a treadmill with an incline or routes with stairs. Performing resistant exercises like squats, lunges and leg curls can also strengthen your leg muscles. But walking at a brisk or fast pace at least 4 miles per hour reduces the overall risk of cardiovascular disease and death from cancer by 24 percent. Plan a route that’s appropriate for your age and fitness level. Consult a physician with special training in sports medicine.