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. This will give your body time to rest.
  • Set a goal and make it a habit.

It is important to use good posture:

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

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

Some of the walking exercise benefits:

  • It is easy to start. You only need a pair of shoes and comfortable clothing. The shoes should be sturdy, stable and provide good cushioning. Since shoes are the only major item needed, it might be a good idea to buy good quality shoes.
  • It helps to reduce weight. The more you walk, the more calories you will use and consequently you will lose weight. You can reduce weight faster by walking at a faster speed or even start a speed walking program. Before you start speed walking, consult with your doctor. Remember, for successful weight loss, you must still watch what you eat and how much you eat.
  • It provides many health benefits. It helps reduce high blood pressure and high cholesterol. Good cholesterol level will be increased and stress will be reduced.
  • A study by the National Council on Aging has shown that walking 45 minutes a day increased the mental abilities.
  • In general, you will have more energy, feel better and possibly live longer.

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