Get fit with
Walking Exercise

There are many benefits of walking exercise. It helps to reduce weight, reduce blood sugar and cholesterol levels.

In addition, it generates a feeling of well being and can relieve stress. It will relax you, stimulate thinking and creativity.

Here are some guidelines before you start:

• Consult your doctor, if you have any health problems or if you are over 50 years of age.
• Stretch before and after. Examples of stretches that can be used: knee pull, wall push, leg curl, shoulder, arm, ankle rotation and side reaches.
• Choose a safe place. Shopping malls have become popular, because of better safety and controlled temperature.
• If possible, find a partner.
• Wear loose fitting cloth.
• Wear shoes that are stable from side to side and are well cushioned.
• If you start out, walk 30 minutes 3 days a week, never more than 5 times a week, so you can give your body time to rest.
• Set a goal and make it a habit.

It is important to use the right posture:

• Hold your head high and shoulder relaxed.
• Push off from your heel.
• Toes should be pointed forward.
• Arms should be close to the body with a natural swing.

Foot care is important. Wear thick absorbent socks and use powder before putting on shoes. Buy shoes that fit your feet properly.

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