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 keeps weight in check: If you're trying to lose weight, putting one foot in front of the other is one of the easiest ways to do that, for walking increases muscle mass and tone and the more muscle you have, the faster your metabolism – so the more calories you burn. Proper exercise coupled with a nutritious diet can help to burn calories which would otherwise end up as fat. With a habit of brisk walking 45 minutes a day, a slimmer waistline will not remain a distant dream. To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. 'Brisk' means that you can still talk but not sing, and you may be puffing slightly. Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here's how you'll look when you're walking: Your head is up. You're looking forward – not at the ground. Your neck, shoulders and back are relaxed – not stiffly upright. You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK. Your stomach muscles are slightly tightened and your back is straight – not arched forward or backward. You're walking smoothly, rolling your foot from heel to toe.
Brain power
Another benefit of walking is that it improves brainpower. Walking stimulates the blood flow, and provides oxygen to the brain. This leads to improved functioning of the brain and better ability to recall. Besides, a moderate dose of physical activity is also known to lower the risk of dementia and Alzheimer's disease in seniors. Older people who walk a few kilometres or more per week could avoid brain shrinkage and so preserve memory as the years pass.
Longevity
Exercising can add years to your life. Thirty minutes of daily physical activity is said to extend your life by 1.3 years. More importantly, it can keep you fit by preventing or delaying the onset of age-related conditions such as osteoarthritis. Walking counts as a weight-bearing activity, and it stimulates and strengthens bones, increasing their density which is important for women. It also helps maintain healthy joints so may stave off conditions such as arthritis. It also helps control joint swelling and pain from arthritis and related conditions. And walking can improve your balance and co-ordination. It also tones your legs, bum and tum. A good walk
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