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ormally we all walk every day and have done so from childhood, through adolescence, and into adulthood; but somewhere along the way, like
exercise, the wrong type of shoe or walking action can cause foot or shin pain, blisters and injuries to soft tissue. Make sure your shoes are comfortable and take light, easy steps, ensuring that your heel touches down before your toes. Whenever possible, walk on grass rather than concrete to help absorb the impact.
most adults, many have stopped walking as much. In fact, the percentage of adults who spend most of their day sitting has increased considerably over the last few years. Part of the reason may be the hectic, stressful life most now lead, with not a moment to spare for recreation or formal exercise. However, besides that, with the rise in technological advances, inactivity has been engineered into our lives, from escalators to remote controls to riding lawn mowers and robotic vacuum cleaners, to electric toothbrushes and the disappearance of sidewalks and other safe places to walk. Inevitably, research shows that all this automation is increasingly bad for our health and the accompanying inactivity has become one of the leading preventable causes of death in the United States and, increasingly as the rest of the world industrialises, elsewhere as well – second only to tobacco use. Evidence suggests that walking is a good start and that it is deemed to be safer than running. Fitness experts are of the opinion that walking is better for your knees and joints when compared to running. It leads to fewer injuries and is widely agreed to be a good beginner workout. Besides that, walking is a great way to improve or maintain your overall health. Physical activity does not have to be vigorous or complicated or done for long periods in order to improve your health. Walking is low-impact, requires minimal equipment, can be done at any time of the day and can be performed at your own pace. One can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. It's also a great form of physical activity for people who are overweight, elderly or who haven't exercised in a long time. If you happen to suffer from any condition, and intend to start walking, it is best that you consult your doctor first.
Before you start
Remember to carry and drink water while you walk, to hydrate yourself. Choose your course carefully: If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf. Warm up: Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise. Cool down: At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down. Stretch after you cool down, gently stretch your muscles. If you'd rather stretch before you walk, remember to warm up first. Set realistic goals: It's OK to start slowly, especially if you haven't been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes. Track your progress: Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Record these numbers in a walking journal or log them in a spreadsheet or a physical activity app. Another helpful option is to use an electronic device – such as a pedometer – to calculate steps and distance.
So, what are the benefits?
It strengthens your heart: walking can lower your cholesterol levels and decrease the risks for cardiovascular diseases. It can also strengthen your heart, muscles and lungs. A strong heart with an increased heart rate is able to carry more blood to the rest of your body. Brisk walking every day lets you burn up calories and reduces body fat. Cuts your risk of hypertension and diabetes: According to a study, regular walking improves the BMI (body mass index) and blood pressure levels in people with diabetes. Allowing muscle movement leads to more use of glucose by the muscle cells. This also involves utilisation of more insulin, which impro